MONDAY

Wrist wraps/tape

Grips

Lifters/belt – optional

Knee Sleeves

Strength Development

Strict Press

10 Minute EMOM

4-4-4-4-3-3-3-3-2-2

Focus:

·   Locked legs

·  Engaged braced core, good back position

·  Good elbow position and strong shoulder drive

WOD

15 Minute AMRAP

·       10 DB Push Press (5 Each Arm)

·       10 DB Shoulder racked Lunge Steps

·       100-meter Run

·       10 DB Snatches (5 Each Arm)

·       10 DB Shoulder Racked lunge Steps.

·       100-meter Run

·       10 DB Thrusters (5 Each Arm)

·       10 DB Shoulder Racked lunge steps.

·       100-meter Run

Focus:

·   Single arm

·   Consistent sets

·   Braced core and shoulder position