MONDAY

100m run, Calf pumps,

Scorpions, Birds dogs and

boot strappers.

Shoulder activations (bands) and good mornings

Air squats, A/S with twist and lift, Cossacks, C with ATW,

Wall squats

Movement Warm-up

· Wall-balls

· Dumbbell Snatches

Remember:

· Good technique & progressions

· Engaged core

WOD

Every 8 Minutes X 4 Sets

· 400-meter Run/Row/Ski

· Into:

15 – 10 – 5

· Alternating DB Snatches

· Wallballs

Wanting to build:

· Good sets of the Snatches

· Fast consistent sets on each movement

· Short recovery time between sets