30s high knees / butt kicks

5x Mountain Climber Compl.

Air squats and squat rocks

Shoulder activation (dowel)

Boot strappers

Hollow & arches (small & big)

Scap pull ups & lat pull backs

Knee raises, K2elbows, T2B

Burgener Warm-up(bar)

 

Strength Development:

Deadlifts

 

6 sets @ 2 minutes

 

5 – 4 – 3 – 2 – 1 – 1

 

Stimulus:

·   Add weight each set

·   Braced core

·   Drive through legs

·   Good back form

 

WOD

 

18 Minute CAP

 

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

 

·   Deadlift (RX 80/50 Kg)

·   Toes-to-Bar

 

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

 

·   Cleans (RX 80/50 Kg)

·   Toes-to-Bar

 

Stimulus:

·   Consistent Sets

·   Strong shoulders

·   Technique with the Cleans