TUESDAY

Calf pumps, Mountain climbers, Air squats with twists & rocks,

Scap pull ups, hollow and arches (sml & Lg), Lat pull backs

With an empty bar:

*   Burgener warm up

*   Bradford Press

*   Snatch Press in the hole

Strength Development

10 Minute EMOM

·  1^st Min: Barbell Snatch grip Upright Rows

·  2^nd Min: Barbell seated overhead press

Stimulus:

·     Core and shoulder strength development

WOD

For Time

20 Minute CAP

21 – 15 – 9

·    Power Snatches (RX 60/40 Kg)

·    Chest-to-Bar Pull-ups

Into:

15 – 9 – 6

·    Clean & Jerks (RX 60/40 Kg)

·    Pull-ups

Challenge (15-9-6) – Bar Muscle-ups

Stimulus:

·   Consistent Sets and minimum breaks

·   Pacing – timing between movements