Calf pumps, boot strappers

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