2 minutes bike/row/erg

Shoulder Activation (bands)

Hollow and arches

Scap pull ups & lat pull backs With dumbbell :-

·       Snatch stages

Calf pumps

 

Strength Development:

Overhead Squats

 

5 sets @ 2 minutes

 

10 – 8 – 6 – 4 – 2

Add weight from last time

Stimulus:

· Strong active shoulders

· Engaged Lats. – good setup

· Depth in squat

· Strong drive out of squat

 

Partner WOD

 

6 Rounds For Time:

 

17 Minute CAP

 

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

·   8 Toes-to-Bar OR Knee-raises

·   10 DB Overhead forward Lunge Steps

·   100 meter Run together

All movements (Except the run) must be synchronised to the same standard as the “Brett Forte Memorial Challenge”

Practice time together!!!