THURSDAY

Warm-up:

Mountain Climber Complex

Agility ladder

Shoulder activation (bands)

Burgener Warm-up

Glute/Squat Activation

Fire hydrants

Strength Development:

Hang/Full Snatch/OH Squat Complex

5 sets @ 2 minutes

·     2 complexes/set

·     Focus on technique

WOD

6 Rounds For Time:

18 Minute CAP

·    5 Squat Snatches (RX 50/35 Kg)

·     6 pull-ups or 3 Bar Muscle-ups

·    30 Double-unders