TUESDAY

Calf pumps, boot strappers

Scorpions & bird dogs,

Air squats with twists & rocks

Shoulder/Hip activations

Box steps into box jumps

Burgener warm up (dowel)

Barbell Cycling

6 Minute EMOM

8 Touch & Go Power Snatches

Looking for:

·       Set-up each time

·       Lower back mobility

·       Finish each pull

·       Recovery and reset

WOD

4 Rounds For Time:

12 Minute CAP

·   200-meter Run

·   9 Box Jumps (RX 30”/24”)

·   5 Power Snatches (RX 50/30 Kg)

Remember to:

·   Fast consistent sets

·   Short recovery time