Dynamic (lunges and spidermans),

Calf pumps, Air squats with thoracic twists and scorpions

Banded monster walks

Cossack squats and squat jumps

Shoulder activations (dowel)

Burgener warm up

 

Strength Development

Push Press

 

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

 

Aiming for:

· Engaged lats/shoulders

· Braced core

· Good press position

· Fast dip and drive

 

WOD

 

For Time:

20 Minute CAP

 

2 Rounds:

·  21 Push Press (RX 40/30 Kg)

·  21 Sit-ups/GHDs

·  50 Double-unders

 

2 Rounds:

·  15 Push Jerks (RX 60/40 Kg)

·  15 Sit-ups/GHDs

·  50 Double-unders

2 Rounds:

·  9 Split Jerks (RX 80/50 Kg)

·  9 Sit-ups/GHDs

·  50 Double-unders

 

Aim for:

·   Strong core and leg drive for overhead presses