FRIDAY

Shoulder activations (band on rig)

Calf pumps and boot strappers

Air squats w. T-twists

Mountain climber complex.

Burgener warm up

Strength Development:

Push Jerks off Rack

5 – 4 – 3 – 2 – 1

@ 2 Minutes

Stimulus:

·     Technique – rack position

·     Strong drive off shoulders

·     Strong lockout

Hero WOD

“Gerard Dewan”

For Time

20 Minute CAP

21 – 15 – 9

·    Clean & Jerks (RX 42½/30 Kg)

·    Burpees

15 – 10 – 5

·    Clean & Jerks (RX 61/42½ Kg)

·    Burpees

9 – 6 – 3

·    Clean & Jerks (RX 84/61 Kg)

·    Burpees

Stimulus:

·   Strong pulls and drive

·   Good transition between the movements