2 minutes bike/row/erg

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

Scap pull ups & lat pull backs, hollow & arches,

Barbell – back racked backward lateral lunge steps and Bradford press

 

 

Strength Development

Snatch Balance

 

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

 

Think about:

· Engaged lats/ braced core

· Fast feet

· Strong lockout

 

WOD

 

2019 Age Group Qualifier

Quarterfinal

(Slightly modified)

 

3 Rounds For Time:

 

15 Minute CAP

 

·  15 Deadlift (RX 85/65 Kg)

·  35 Overhead Squats (RX 35/25 Kg)

·  90 Double-unders

Aim for:

·   Building set capacity

·   Fast transitions between movements

 

Push for:

·   Consistent round times