THURSDAY

Shoulder activation (dowel)

Air squats and holds

Calf pumps

Push up complex

Burgener warm up (barbell)

Strength Development:

Clean Complex

10 Rounds @ 90 Seconds

Barbell Complex:

·     1 Squat Clean

·     1 Hang Squat Clean

·     1 Front Squat

Stimulus:

·   Add weight each set

·   Hit each Pull

·   Fast under bar

WOD

For Time:

18 Minute CAP

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

·   Clean & Jerks (RX 50/35 Kg)

·   Burpees over-the-bar

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

·   Clean & Jerks (RX 50/35 Kg)

·   T-Push-ups

Stimulus:

·   Consistent Sets

·   Strong shoulders