WEDNESDAY

Calf pumps

Air squats and squat rocks

Shoulder activations (bands)

5x push up Compl.

DB deadlifts, shrugs, high elbows & snatches (light to heavy)

Skill Development:

Movement Warmup

·     Wall-balls

·     Dumb-bell Snatches

·     Sandbag Squat cleans

·     Double-unders

Stimulus:

·   Build to a working weight

WOD

“It’s 300”

For Time:

36-minute CAP

·   25 Single Arm Dumb-bell Snatches (RX 22¹/₂/15 kg)

·   50 wall-balls (RX 9/6 Kg)

·   50 Push-ups

·   50 Double-unders

·   50 Sit-ups OR GHD’s

·   50 Sandbag Squat Cleans

·   25 Single Arm DB Snatches

Stimulus:

·   Pace for consistent sets