TUESDAY

Shoulder activation (bands)

Air squats and feet together squats

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:

20 Minute CAP

9 – 8 – 7

·   Clean & Jerks (RX 60/40 Kg)

·   Front Squats

200 meter run

6 – 5 – 4 

·   Clean & Jerks (RX 70/45 Kg)

·   Front Squats

200 meter run

3 – 2 – 1

·   Clean & Jerks (RX 80/50 Kg)

·   Front Squats

200 meter run

Stimulus:

·   Consistent Sets

·   Fast recovery