TUESDAY

Hollow & arches (small/big)

Mountain climber complex

Calf pumps

Burgener warm up (dowel)

Split technique (dowel)

Strength Development:

Split Jerks off the Racks

6 Sets at 2 Minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Technique focus

· Drive off shoulders

· Fast feet and drop under the bar

WOD

For Time:

18 Minute CAP

21 – 15 – 9

·    Kettlebell Swings (RX 32/24 Kg)

·    Burpees

·    Power Cleans (RX 60/40 Kg)

·    400 meter Run after each round

If finished early, then recovery calories

Stimulus:

·    Strong leg drive

·    Engaged shoulders/lats

·    Fast consistent pace

Recovery Workout

For Time:

18 Minute CAP

21 – 15 – 9

·    Kettlebell Swings (RX 20/12 Kg)

·    Burpees

·    Power Cleans (RX 40/25 Kg)

·    400 meter Run after each round

If finished early, then recovery calories

Stimulus:

·    Strong leg drive

·    Engaged shoulders/lats

·    Fast consistent pace