MONDAY

Calf pumps, bird dogs,

Air squats, Air squats with T/twists

Mountain climber complex,

Shoulder activations – dowel

Burgener warm up with empty barbell

Strength Development:

Push Jerks

5 – 5 – 5 – 5 – 5

@ 2 Minutes

Stimulus:

·     Strong rack position

·     Good dip, drive

·     Braced Core & fast under the bar

WOD

10 Rounds @ 90 Seconds

1 Complex

·    1 Power Clean

·    2 Front Squats

·    1 Jerk – Push or Split

Stimulus:

·   Good form

·   Braced core and depth in Front Squats

·   Challenge yourself