TUESDAY

Shoulder activation (bands)

Air squats and feet together squats

Burgener Warm-up

Strength Development:

Push Jerks

5 sets @ 2 minutes

10 – 8 – 6 – 4 – 2

Add weight from last time

Stimulus:

· Strong shoulder drive

· Engaged Lats. – good setup

· Fast drop under

WOD

5 Rounds E4MOM

Every 4 minutes complete:

·   200 Meter Run OR 15/12 Calories

·   12 Chest-to-Bars OR pull-ups

·   9 Thrusters (RX 50/35 Kg)

Stimulus:

·   Scale as needed for Consistent Sets

·   Fast recovery