TUESDAY

5x Mountain Climber Complex

5x air squats w. thoracic twists Shoulder activation (bands)

Wall squats

Wall holds

Burgener Warm-up (barbell)

Strength Development:

Barbell Thruster Complex

10 Rounds @ 90 Seconds

Barbell Complex:

·  1 Squat Clean

·  1 Hang Squat Clean

·  1 Thruster

Stimulus:

· Strong pulls – fast under bar

· Strong drive out for thruster

WOD

7 Rounds For Time:

15 Minute CAP

·   10 Kettlebell Swings (RX 24/16 Kg)

·   15 Wall-balls (RX 9/6 Kg)

·   2 Wall-walks

Stimulus:

·   Scale as needed for Consistent Sets

·   Fast recovery