Dynamic warm-up

5 x windmills

5x wall facing squats

5 x air squats with T/twists

Hollow & arches (small & big)

Calf pumps

Burgener Warm-up (dowel)

Box steps

 

Strength Development:

Jerks off the Rack

 

6 sets @ 2 minutes

 

5 – 4 – 3 – 2 – 1 – 1

 

Stimulus:

·   Add weight each set

·   Fast feet

·   Strong drive off Shoulders

·   Strong lockout

 

WOD

 

18 Minute CAP

 

10-9-8-7-6-5-4-3-2-1

 

·   Overhead Squats (RX 42.5/30 Kg)

·   Wall-balls (RX 9/6 Kg)

 

1-2-3-4-5-6-7-8-9-10

 

·      Snatches (RX 42.5/30 Kg)

·      Box Jumps (RX 24”/20”)

 

Stimulus:

·   Cycle Speed

·   Technique