200m row/run/ride/erg

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

Ankle mobility – duck walk, emu walk

Banded shoulder activations

Bar back racked – crossing backward lunge step symmetry

Burgener warm-up (cleans)

 

Strength Development:

Back Squats

 

5 Sets of 5

@ 2 minutes

 

Stimulus:

· Braced core

· Depth in squat

· Strong leg drive

 

WOD

 

6 Rounds For Time

 

21 Minute CAP

 

·    6 Clean & Jerks (RX 60/40 Kg)

·    15 Sit-ups

·    200 Meter Run

 

Stimulus:

·   Consistent Sets

·   Pacing