TUESDAY

calf pumps & penguin jumps

Shoulder & Glute activations

Banded shoulder, ankle, and hip mobility

Rig warm-up – scap/lat and pullups

Back Squat Warm-up

Burgener Warm-up Clean

Strength Development

Back Squats

5 – 5 – 5 – 5 – 5

5 sets @ 3 minutes/set

Focus:

·  Braced core & shoulders

·  Strong hip/leg drive

·  Depth in squat

WOD

5 Rounds for Time:

18 Minute CAP

·     8 TnG Clean & Jerks

·     30 Double unders

·     8 Pull-ups

·     30 Double unders

Focusing on:

·   Consistent unbroken sets