THURSDAY

Dynamic (high knees, butt kicks, grapevines,), Scorpions & bird dogs, calf pumps,

Shoulder activations (dowel)

air squats with thoracic twists

Mountain climber and push up complexes.

Burgener warm up (dowel)

OH backward lateral lunges

Strength Development

Overhead Squats

4 – 4 – 4 – 4 – 4

@ 2 minutes/set

Aiming for:

· Engaged lats/shoulders

· Strong arm lock

· Strong leg drive

WOD

For Time

20 Minute CAP

21 – 15 – 9

· Squat Snatches (RX 40/30 Kg)

· Push-ups

· 400 Meter Run after each set

Aim for:

· Consistent set capacity

· Strong active shoulders

· Strong pulls and fast under the bar for the Snatches