THURSDAY

Calf pumps, Air squats with thoracic twists and scorpions

Banded monster walks

Cossack squats and squat jumps

Shoulder activations (dowel)

Burgener warm up with DB

Strength Development

Strict Press

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Aiming for:

· Engaged lats/shoulders

· Braced core

· Good press position

WOD

For Time:

22 Minute CAP

20-18-16-14-12-10-8-6-4-2

·  Alt Dumbbell Snatches

·  Sit-ups/GHDs

40-36-32-28-24-20-16-12-8-4

·  Double-unders

Aim for:

·   Consistent sets

·   Strong pulls/drive with DB Snatches

·   Breathe during the double-unders