THURSDAY

Calf pumps into air squats into Bird-dogs into Junkyard dogs with a partner

Shoulder activations (bands)

Banded monster walks

Push up complex

Box steps into jumps

Snatch progressions (DB)

Strength Development:

Accessary Work Complex

After the Workout

10 Minute EMOM

Single arm

· DB Power Snatch

· DB Overhead Squat

Stimulus:

· Building shoulder and overhead stability

· Engaged core and shoulders

WOD

Open 11.2

15 Minute AMRAP

· 9 Deadlift (RX 70/45 Kg)

· 12 Push-ups

· 15 Box Jumps (RX 24”/20”)

Stimulus:

· Good movement transitions

· Fast Consistent Sets

· Short recovery time