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.

Strength Development

Push Jerks

5 – 4 – 3 – 2 – 1

@2 minutes/set

Stimulus:

·    Technique focus

·    Strong drive off shoulders

·    Fast under bar

·    Strong arm lockout

WOD

For Time:

18 Minute CAP

·    8 –16 –24 –32 –24 –16 -8 Sit-ups OR GHDs

·    4 – 8 – 12 – 16 – 12 – 8 – 4 Clean & Jerks (RX 60/40 kg)

Stimulus:

·   Consistent Sets

·   Strong pulls and drive for C&J

·   Rhythm for sit-ups OR GHD’s

·   Pacing