Dynamic: high knees / butt kicks / lunges & spiderman’s

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