2 minutes bike/row/erg

Mountain climbers

Air squats w. T-twists

Shoulder activations (dowel)

Lunge step – wall circles

Burgener warm up

 

 

Movement Practice

 

Barbell Complex

 

· 3 Power Cleans

· 3 Front Squats

· 3 Push Jerks

 

WOD

 

3 Rounds @ 2 Minutes

 

1 Complex RX (60/40 Kg)

 

Rest 2 Minutes

 

 

3 Rounds @ 2 Minutes

 

1 Complex RX (70/45 Kg)

 

Rest 2 Minutes

 

3 Rounds @ 2 Minutes

 

1 Complex RX (80/50 Kg)

 

 

Stimulus:

·   Consistent Sets

·   Challenge yourself