30s high knees / butt kicks

Shoulder activation (bands)

5 x scorpions

Scap pull ups & lat pull backs

Calf pumps

Burgener Warm-up (barbell)

 

 

Explain technique for GHDs

 

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

 

15 Minute AMRAP

 

·     5 Pull-ups

·     7 Snatches (RX 50/35 Kg)

·     9 Sit-ups OR GHD’s

 

Stimulus:

·     Unbroken sets

·     Fast recovery

·     Challenge yourself

·     Do your GHDs properly