MONDAY

Calf pumps, Air squats

Shoulder activations – band

Wrist rolls

With an empty bar:

*   Burgener warm up

*   Bradford Press

*   Snatch Press in the hole

Strength Development:

Snatch Balance

3 – 3 – 3 – 3 – 3

@ 2 Minutes

Stimulus:

·     Fast strong-arm lockout

·     Catch in bottom of squat

WOD

For Time

21 Minute CAP

10-9-8-7-6-5-4-3-2-1

·   Overhead Squats (RX 40/25 Kg)

30-27-24-21-18-15-12-9-6-3

·   Double unders

Then:

1-2-3-4-5-6-7-8-9-10

·   Power Snatches

3-6-9-12-15-18-21-24-27-30

·    Double unders

Stimulus:

·   Consistent Sets

·   Challenge yourself

·   Pick bar weight that you can do unbroken sets