200m row/run/ride/erg

Calf pumps, Mountain climbers, bird dogs

Air squats w. thoracic twists.

shoulder activations (dowel)

Scap pull ups & lat pull backs into straight leg raises and toes to bar

Burgener warmup (barbell)

 

 

Strength Development

Pausing Front Squats

 

5 Sets of 5 (2 sec pause)

@ 2 minutes/set

50% 1RM Back Squat

 

Aiming for:

· Engaged core

· Strong rack position

· Strong Leg drive

 

 

WOD

 

3 Rounds For Time:

19 Minute CAP

 

“This looks interesting?”

 

·    25 Snatches (RX 50/35 Kg)

·    20 Back-racked barbell forward lunge steps

·    15 Burpees over-the-Bar

·    400-meter Run

 

Aim for:

·    Strong drive/pulls with the snatches

·    Braced core for the lunges

·    Good pace for the run.