WEDNESDAY

5 burpees, calf pumps & boot strappers, Bird-dogs,

Wall facing squats,

Air squats w. thoracic twists,

Umping air squats

Shoulder activations (dowel)

· O&T, GMs, ATW

Scap pull ups, Lat pull backs,

hollow and arches,

Burgener warm up (dowel)

Skill Development

10 Minute EMOM

Turkish Get-Ups

· 1^st Min: 2 Left Arm

· 2^nd Min: 2 Right Arm

Stimulus:

· Braced core

· Technique development

WOD

7 Rounds For Time:

16 Minute CAP

· 4 Chest-to-Bar Pull-ups OR Pull-ups

· 8 Power Snatches (RX 45/30 Kg)

· 12 Wallballs (RX 9/6 Kg)

Stimulus:

· Consistent Sets

· Cycle Speed