TUESDAY

Calf pumps

Mountain climber complex

Air squats with T-twists

Wall squats

Burgener warm up (bar)

Strength Development:

Snatch Barbell Complex

10 Rounds @ 90 Seconds

Barbell Complex:

·     Squat Snatch

·     Hang Squat Snatch

·     Overhead Squat

Stimulus:

·   Hit every pull

·   Drive & speed under bar

·   Strong lockout

WOD

10 Rounds For Time:

18 Minute CAP

·    3 Overhead Squats (RX 50+/35+ Kg)

·    15 Wallballs (RX 9/6 Kg)

Stimulus:

·    Engaged shoulders/lats

·    Depth in squat

·    Unbroken wallballs

·    Building capacity under fatigue

Recovery Workout

10 Rounds For Time:

18 Minute CAP

·    3 Overhead Squats

·    15 Wallballs

Stimulus:

·    Engaged shoulders/lats

·    Depth in squat

·    Unbroken wallballs

·    Building capacity under fatigue