WEDNESDAY

Inch worms

Air squats  

Fire hydrants

Shoulder activation (dowel)

Burgener Warm-up

Strength Development:

Snatch Balance

5 sets @ 2 minutes

3 Snatch Balance/set

Add weight each set

Stimulus:

·     Fast drop to bottom

·     Strong shoulder lockout

·     Braced core

·     Strong drive out of the bottom

WOD

8 Rounds For Time:

20 Minute CAP

·   3 Squat Snatches (RX 50/35 Kg)

·   10 Burpee Box Jump-overs (RX 24”/20”)

·   15 Pull-ups

Stimulus:

·   Max Effort each set

·   Short recovery between sets