TUESDAY
2 minutes bike/row/erg
Shoulder & Glute activations
Burgener Warm-up Clean
Thurster – breathing
Jerks – technique |
Strength Development
Thrusters from the Rack
5 – 4 – 3 – 2 – 1 5 sets @ 3 minutes/set
Focus: · Braced core & shoulders · Strong hip/leg drive · Building to 1RM for future program |
WOD
For Time: 15-minute CAP
Start with – · 400-meter Run/Row/Ski Erg
Then 10 rounds of: o 3 Clean & Jerks o 3 Burpees over the bar
Finish with – · 400-meter Run/Row/Ski Erg
Focusing on: · Consistent unbroken sets |