THURSDAY

calf pumps, penguin jumps

Shoulder activations (band on rig)

Burgener warm up (dowel)

Skill Development

Movement Warm-up

·  Double-unders

·  Power Snatches

Remember:

· High jumps/balls of feet

· Strong pulls, bar speed

· Good set up everytime!

Comptrain WOD

“Cross Breeze”

35 Minute CAP

·   200-meter Run

·   20 Double-unders

·   2 Power Snatches (RX 50/35 Kg)

·   Rest 1 minute

·   400-meter Run

·   40 Double-unders

·   4 Power Snatches

·   Rest 1 minute

·   600-meter Run

·   60 Double-unders

·   6 Power Snatches

·   Rest 1 minute

·   800-meter Run

·   80 Double-unders

·   8 Power Snatches

·   Rest 1 minute

·   1000-meter Run

·   100 Double-unders

·   10 Power Snatches

Aim for:

·   Consistency on the runs