Warmup:

200 meter run

Shoulder Activation

Good mornings/air squats

Burgener Warm-up

 

Strength Development:

Back Squat

 

5 sets @ 2 minutes

 

·     5 back squat per set

·    Build to a weight and maintain it across all 5 sets

 

WOD

 

16 Minute CAP

 

5 Rounds of:

 

·    5 Power Cleans (RX 60/40 kg)

·    5 Box Jumps (RX 24”/20”)

 

Then:

 

5 Rounds of:

 

·    5 Front Squats

·    5 Box Jumps

 

Then:

 

5 Rounds of:

 

·    5 Clean & Jerks

·    5 Box Jumps