MONDAY

Dynamic (high knees, butt kicks, grapevines), Scorpions & bird dogs, Air squats with twists & rocks, calf pumps,

Shoulder and hip activations

Penguin jumps

Barbell – back racked backward lateral lunge steps and Bradford press

Burgener warm up (dowel)

Skill Development

Movement Warm-up

· Power Cleans

· Burpees over the Bar

Remember:

· Building cycling speed

· Strong pulls

· Strong leg drive

WOD

36 Minute E2MOM

You Go/I Go

· 5 Power Cleans (RX 60/40)

· 6 Burpees over-the-Bar

· Max Calories (various machines)
Score is Max Calories

Aim for:

· Building set capacity

· Fast transitions between movements

Push for:

· Maintaining max calories across all sets