200m row/run/ride/erg

Calf pumps & boot strappers bird dogs, mount. climbers,

Air squats w. thoracic twists

Windmills and wrist rolls

Burgener warm up

F/rack lateral lunge steps

1 min “bring sally” in Zombie Front Squat position

 

 

Strength Development

Pausing Front Squats

 

5 Sets of 4 (2 sec pause)

@ 3 minutes/set

 

60% 1RM Back Squat

 

Aiming for:

· Engaged core

· Strong (high) rack position

· Strong leg drive

 

WOD

 

2 Rounds For Time:

 

15 Minute CAP

 

·   15 Clean & Jerks (RX 60/40 Kg)

·   400-meter Run

·   15 Sit-ups/GHDs

·   400-meter Run

 

 

Aim for:

·   Building good pace for the 400-meter runs

·   C&J weight that you can cycle through well