MONDAY

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