THURSDAY

5x Mountain Climber Compl.

5x air squats w. thoracic twist

Shoulder activation (dowel)

Hollow & arches

Scap pull ups & lat pull backs

Burgener Warm-up (barbell)

Heart Starter

5 Rounds

· 100 Meter run

· 3 inchworms

· 5 empty bar snatches

·  5 overhead squats

WOD

“Isabel”

CAP 12 Minutes

·   30 Snatches (RX 61/42½ Kg)

Some Times:

·   Beginners: 6-7 min.

·   Intermediate: 4-6 min.

·   Advanced: 3-4 min.

·   Elite: <2 min.

Recovery:

·   50 calories machine OR

·   800 meter jog

·   Stretch

Stimulus:

·   Consistent Sets

·   Short recovery between movements