2 minutes bike/row/erg

Shoulder activations (dowel)

Boot strappers

Air squats with T twists Box

Squat rocks (knee over toes)

OH plated sit-backs

Burgener warm up (bar)

 

 

Strength Development:

Back Squats

 

6 Sets at 2 Minutes

 

5 – 4 – 3 – 2 – 1 – 1

 

Stimulus:

· Technique focus

· Braced core

· Depth & drive with legs

 

WOD

 

5 @ 3 Minute AMRAPs

 

3 Minute AMRAP

 

·   3 Power Cleans (RX 60/40 Kg)

·   6 Push-ups

·   9 Air Squats

 

Rest 1 minute

Repeat: 3 Power C&J

 

Rest 1 minute

Repeat: 3 Thrusters

 

Rest 1 minute

Repeat: 3 Power C&J

 

Rest 1 minute

Repeat: 3 Power Cleans

 

Stimulus:

·   Consistent Sets

·   Challenge yourself

 

 

Recovery Workout

5 @ 3 Minute AMRAPs

 

3 Minute AMRAP

 

·   3 Power Cleans

·   6 Push-ups

·   9 Air Squats

 

Rest 1 minute

Repeat: 3 Power C&J

 

Rest 1 minute

Repeat: 3 Thrusters

 

Rest 1 minute

Repeat: 3 Power C&J

 

Rest 1 minute

Repeat: 3 Power Cleans

 

Stimulus:

·   Consistent Sets