THURSDAY

Calf pumps & Boot strappers

Mountain climber complex

Air squats with T twists

Squats holds and rocks

Push up & mountain climber complexes

Burgener warm up (bar)

Strength Development:

Barbell Complex

10 Rounds @ 90 Seconds

Barbell Complex:

·     Squat Clean

·     Hang Squat Clean

·     Split Jerk

Stimulus:

·   Hit every pull

·   Drive & speed with Jerk

WOD

5 Rounds E3MOM

Every 3 minutes complete:

·   5 Clean & Jerks (RX 60+/40+ Kg)

·   40 Double-unders

·   200-meter run

Stretch

Stimulus:

·   Consistent Sets

·   Strong pulls

·   Fast under the bar

·   Strong drive out of the bottom of the squat

Recovery Workout

5 Rounds E3MOM

Every 3 minutes complete:

·   5 Clean & Jerks (40/25 Kg)

·   40 Double-unders

·   200-meter run

Stretch

Stimulus:

·   Consistent Sets

·   Strong pulls

·   Fast under the bar