Strength Development:

Overhead Squats

 

5 sets @ 2 minutes

 

3 Overhead Squats/set

Add weight each set

Stimulus:

·  Depth in Squat

·  Strong shoulder lockout

·  Breathing

 

WOD

 

“Hansel & Grettel”

 

22 Minute CAP

 

10 Rounds of:

 

·   5-7 Toes-to-Bar

·   10 Wall-balls (RX 9/6 Kg)

Then:

10 Rounds of:

 

·   3 Clean & Jerks (RX 61/42½ Kg)

·   3 Bar-over Burpees

 

Stimulus:

·   Consistent sets

·   Short recovery time