2 minutes bike/row/erg

5 x Mountain Climber Complex

Calf pumps

Burgener Warm-up (bar)

Jerk practice

 

 

 

Strength :

1RM Clean & Jerk

 

20 Minutes to find 1 RM

 

Stimulus:

· Strong active shoulders

· Engaged Lats. – good setup

· Strong pull, fast under the bar

 

WOD

 

10 Minute EMOM

 

·   5 Push Presses (RX 40/30 Kg)

·   20 Double-unders

 

 

Stimulus:

·   Consistent Sets

·   Challenge yourself