FRIDAY

Calf pumps

Banded shoulder activations

Burgener Warm-up

Strength Development:

Barbell Complex

10 Rounds @ 90 Seconds

Barbell Complex:

·  1 Squat Snatch

·  1 Hang Squat Snatch

·  1 Overhead Squat

Stimulus:

·      Add weight each set

WOD

For Time

18 Minute CAP

·     400 Meter Run

·     20 Power Snatches (RX 50/35 Kg)

·     400 Meter Run

·     20 Power Cleans

·     400 Meter Run

·     20 Shoulder-to-Overhead

Stimulus:

·    Strong pulls through the lifts

·    Engaged shoulders & Lats.

·    Braced core

·    Good form

·    Consistent Sets