THURSDAY

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

Shoulder activations (dowel)

Scap pull ups, lat pull backs, pull up progressions into hips to bar, BMU progressions.

Burgener warm up – bar

·         Cleans and Deadlift with empty bar

Movement warm-up/

Mobility

·    Shoulder mobility

·    Kip revision

Movement warm-up:

·   Cleans

·   Deadlifts

·   Double unders

WOD

Complete For Time

30 Minute CAP

(Break up as required)

·   20 Bar Muscle-ups OR 30 Chest-to-Bar Pull-ups

·   30 Cleans (RX 60/40 Kg)

·   40 Bar Facing Burpees

·   50 Deadlifts (RX 60/40 Kg)

·   60 Double-unders

Stimulus:

·   Consistent Sets

·   Fast recovery