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