THURSDAY

Calf pumps into air squats into Bird-dogs into Junkyard dogs with a partner

Shoulder activations (bands) Scap pullups, Lat pull backs, strict pull up into kipping, into butterfly.

Burgener warm-up (dowel)

Snatch progressions (bar)

Strength Development:

Plate Push-ups/Ring Holds

10 Minute EMOM

· 1^st Min: Push-ups to plates

· 2^nd Min: Ring holds

Stimulus:

· Building pushing strength

· Building ring stability

· Engaged core and shoulders

WOD

8 Rounds For Time:

16 Minute CAP

· 1 Gym Complex

· 5 Push-ups to Plates

· 30 Double-unders

Gym Complex:

· 2 Knee Raises

· 3 Knees-to-Elbows

· 4 Toes-to-Bar

Stimulus:

· Good movement transitions

· Fast Consistent Sets

· Short recovery time