TUESDAY

Calf pumps, Mountain climbers, Air squats w. thoracic twists.

shoulder activations (band)

Scap pull ups, Hollow and arches into lat pull backs

Squat jumps

Burgener warm up

Strength Development

Power Snatches

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Try to:

· Strong legs/pulls

· Hips to bar

· Strong lockout

WOD

14 Minute AMRAP

·  2 Pullups

·  2 Snatches (RX 42½/30 Kg)

·  3 Pull-ups

·  3 Snatches

·  Add 1 rep to each movement each round

Aim for:

·   Good consistent sets with all movements

·   Strong leg drive and braced core for snatches