THURSDAY

Shoulder activations (dowel)

Bird-dogs & Junkyard dog

DB warm-up

Lunge step – wall circles

Knee raises/elbows to toes to bar

Burgener warm-up

Strength Development:

Push Jerks

5 Sets of 5

@ 2 minutes

Stimulus:

· Good set-up position

· Strong Dip and Drive

· Fast under the bar

WOD

20 Minute AMRAP

·   8 Toes-to-Bar OR Knee-Raises

·   10 Thrusters (RX 20/15 Kg)

·   100 Meter Run

Stimulus:

·   Form with all movements

·   Fast Consistent Sets

·   Short recovery time