TUESDAY

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

Ankle mobility – duck walk, emu walk

Banded shoulder activations

Wrist mobility

Burgener warm-up (cleans)

Strength Development:

Power Clean Complex

10 Rounds @ 90 Seconds

Complex:

·   Power Clean

·   Hang Power Clean

Stimulus:

· Strong pulls

· FULL ext. of hips!

· Fast under the bar into good rack position

WOD

For Time

18 Minute CAP

·    21 Power Cleans (RX 50/35 Kg)

·    100 Double unders

·    15 Power Cleans (RX 70/45 Kg)

·    100 Double unders

·    9 Power Cleans (RX 85/60 Kg)

·    100 Double unders

Stimulus:

·   Consistent Sets – pick weight increases that are achievable but challenging

·   Pacing