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