Dynamic (up and back)
Calf and achilles pumps,
Air squats with thoracic twists
Handstand holds, pulses into lowers, strict and kip
 
WOD
 
E2MOM 14 Minutes
(7 Rounds)
 
• 3 Deadlift (RX 100/70 Kg)
• 6 Burpees over the Bar
• 9 Sit-ups
 
Stimulus:
• Unbroken sets
• Strong drive with the deadlifts
• High intensity short recovery
Skill Development:
Accessary Work
Completed after the WOD
 
Squat Clean Complex
10 Minute EMOM
 
Complex:
• Squat Clean
• Hang Squat Clean
 
Stimulus:
• Strong pulls
• FULL ext. of hips!
• Fast under the bar