TUESDAY

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