TUESDAY

Shoulder activation (bands)

Calf pumps

5x air squats w. thoracic twists and windmill complex

Cossack squats

Burgener Warm-up (dowel)

Strength Development:

Barbell Complex

10 Rounds @ 90 Seconds

Barbell Complex:

·      1 Squat Snatch

·      1 Hang Squat Snatch

·      1 Overhead Squat

Stimulus:

·      Add weight each set

WOD

6 Rounds For Time

16 Minute CAP

·   8 Power Snatches (RX 50/35 Kg)

·   8 Overhead Squats

·   8 Burpees-over-bar

·   200 Meter Run

Stimulus:

·   Consistent Sets

·   Short recovery between movements