TUESDAY

Scorpions & bird dogs, Air squats with twists, mountain climber complex.

Shoulder activations (band)

Burgener warm up (barbell)

Back racked ackward lateral lunge (BLL) steps,

Front racked BLL steps

Cleans, front squats, thrusters, clusters

Strength Development

Push press

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Aiming for:

· Engaged lats/shoulders

· Strong braced core

· Strong leg drive

WOD

For Time:

20 Minute CAP

·   21 Clusters (RX 40/30 Kg)

·   400-meter Run

·   15 Clusters (RX 50/35 kg)

·   800-meter Run

·   9 Clusters (RX 60/40 kg)

·   400-meter Run

Aim for:

·   Braced core and arm position for the ring push-ups

·   Strong pulls and leg drive with the DB Snatches