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:

Squat Snatch

10 Minute EMOM

1 Squat/Hang Squat Snatch Complex

Stimulus:

·     Strong pulls

·     Fast under bar

·     Strong lockout

WOD

For Time

17 Minute CAP

RX (42½/30 Kg)

·    21 Overhead Squats

·    42 Sit-ups OR GHDs

·    200-meter Run

·    15 Overhead Squats

·    30 Sit-ups OR GHDs

·    200-meter Run

·    9 Overhead Squats

·    18 Sit-ups OR GHDs

·    200-meter Run

Stimulus:

·   Consistent Sets and minimum breaks

·   Pacing – timing between movements