WEDNESDAY

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

mountain climber complex.

Air, SPLIT squats, Wall and Cossack squats

Squat rocks with a plate

Burgener warm up

Back squat with pauses, elbows forward to improve vertical line.

Strength Development

Back Squats

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Try to:

·   Screw your feet

·   Elbows forward

Try not to:

·   Hinge at the hips

WOD

20 Minute CAP

10 rounds For Time:

·    3 Clean & Jerks

·    6 Mountain Climbers/Push Ups

·    12 Wallballs (RX 9/6 Kg)

·    100-meter Run

Work smarter:

·    Use your run as a short recovery between rounds