WEDNESDAY

Boot strappers/calf pumps

Air squats with T-twists

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

Lat pull backs

Burgener warm up (snatch)

HS holds, pulses, lowers

Strength Development:

Overhead Squats

6 Sets at 2 Minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Strong shoulder position

· Braced core

· Strong leg drive

WOD

6 Rounds For Time:

18 Minute CAP

·   3 Overhead Squats (RX 40/25 Kg)

·   6 Handstand Push-ups

·   9 Toes-to-Bar or Knee Raises

·   100-meter Run

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

·   Good form

Recovery Workout

6 Rounds For Time:

18 Minute CAP

·   3 Overhead Squats

·   6 Handstand Push-ups

·   9 Knee Raises

·   100-meter Run

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

Good form