TUESDAY

Calf pumps, M/climbers and Air squats w. twists & rocks

Shoulder activations on rig – scap pullups; lat pull backs

Burgener warm-up

Strength Development:

Overhead Squats

5 Sets of 5

@ 2 minutes

Stimulus:

· Braced core/engaged lats.

· Drive through shoulders

WOD

8 Rounds For Time

14 Minute CAP

·    5 Hang Power Snatches (RX 40/30 Kg)

·    5 Burpees over-the-Bar

·    5 Handstand Push-ups

Stimulus:

·   Consistent Sets

·   Pacing