WEDNESDAY

 
2 minutes bike/row/erg

Shoulder Activation (dowel)

HS holds, pulses and lowers

With dumbbell :-

·       Good mornings

·       Snatch stages

 

 

Strength Development:

Barbell or Ring Rollouts/Ring Rows or Iron Cross Progressions

 

10 Minute EMOM

 

1st Min: Rollouts

2nd Min: Ring Rows/Iron Cross

Stimulus:

· Braced core

· Drive with arms/lats.

https://www.youtube.com/watch?v=Xj2khGV3hfo

 

WOD

 

“Dropping the Hammer”

 

21 Minute CAP

3 Rounds of:

 

·   10 Dumbbell Alternating Snatches (RX 22½/15 Kg)

·   10 Box Jumps (RX 24”/20”)

·   10 DB Overhead Lunge Steps

3 Rounds of:

·   10 DB Alt. Snatches

·   10 Burpees

·   10 DB OH Lunge Steps

 

3 Rounds of:

·   10 DB Alt. Snatches

·   10 Burpee Box Jumps

·   10 DB OH Lunge Steps

 

Stimulus:

·   Consistent sets

·   Short recovery time