Jogging on the spot with L&R ground touches,

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

 

 

Movement warm-up/

Mobility

 

·    Shoulder mobility

·    Burgener warm-up

·    Hip mobility

·     Ankle mobility

 

WOD

 

30 Minute CAP

 

1 Heavy Clean & Jerk

 

·    Building towards a heavy OR 1RM Clean & Jerk

·    Set regular lifting time and rest

 

Aim for:

·    Strong pulls into clean

·    Fast under the bar

·    Braced core

·    Strong leg drive

·    Good rack and launch position

·    Fast feet for split and balanced recovery