TUESDAY

Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs.

Air squats into squat jumps.

Scap pull ups, lat pull backs, pull up progressions.

Wall facing squats.

Air squats w. thoracic twists and ankle rocks, Cossack squats.

Skill Development:

Squat Snatch

10 Minute EMOM

·     1 Squat Snatch

Stimulus:

·    Technique focus

·    Strong pulls/fast under bar/strong lockout

WOD

“Gutsy” – modified

5 Rounds for Time:

20 Minute CAP

·    15 Toes-to-Bar OR Straight leg raises

·    50 Double-unders

·    15 – 12 – 9 – 6 – 3 Snatches (RX 50/35 kg)

Stimulus:

·   Consistent Sets

·   Strong pulls for the snatches

·   Rhythm for T-2-B’s

·   Pacing