THURSDAY

Calf pumps, Bird-dogs, air squats, mountain climbers,

Shoulder act. (band on rig)

Scap pull ups, lat pull backs, pull up progressions into straight leg raises into toes to bar (maintain good core tension)

Burgener warm up – dowel

Strength Development:

Snatch Balance

3 – 3 – 3 – 3 – 3

@ 2 Minutes

Stimulus:

·     Technique – Strong lockout

·   Fast feet & drop under bar

WOD

For Time

19 Minute CAP

·   21 Snatches (RX 40/30 Kg)

·   21 Toes-to-bar or straight leg raises

·   400 Meter Run

·   15 Snatches (RX 50/35)

·   15 T-2-B or leg Raises

·   400 Meter Run

·   9 Snatches (RX 60/40)

·   9 T-2-B or Leg Raises

·   400 Meter Run

Stimulus:

·   Consistent Sets

·   Pick bar weights that you can do to complete in this time frame