200m row/run/ride/erg

Boot strappers/calf pumps

Air squats with T-twists

Shoulder activations (bands) Hollow & arches (small/big)

Lat pull backs

Calf Pumps

 

Strength Development:

Push Jerk

 

1 RM

 

20 minutes

 

Stimulus:

· Strong shoulder position

· Braced core

· Strong leg drive

 

WOD

 

7 Rounds For Time:

 

16 Minute CAP

 

·   4 Devil’s Press (RX 22½/15 Kg)

·   8 Toes-to-Bar OR Knee raises

·   32 Double-unders

 

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

·   Good form

 

Recovery Workout

7 Rounds For Time:

 

16 Minute CAP

 

·   4 Devil’s Press

·   8 Knee raises

·   32 Double-unders

 

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

·   Good form