TUESDAY

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

shoulder activations (dowel) Burgener warm up

Think technique:

Empty bar – back racked:

10 x back squat

Add a small amount weight

8 x back squat

Strength Development

1 RM Back Squat

25 minutes

Ensure:

· Braced core – breathing

· Strong leg drive – knees out

· Proud chest

· Push elbows forward to prevent mid-line collapse

WOD

12 Minute EMOM

1 Complex/minute (unbroken)

+ 4 Burpees over the bar

1 complex =

·  1 Power Clean

·  1 Hang Power Clean

·  1 Hang Squat Clean, into

·  1 Thruster

Aim for:

·   Strong leg drive and braced core in the squats

·   Breath at the top