Dynamic (high knees, butt kicks, grapevines), Scorpions & bird dogs, Air squats with twists & rocks, calf pumps,

Shoulder and hip activations

Penguin jumps

Barbell – back racked backward lateral lunge steps and Bradford press

Burgener warm up (dowel)

 

Skill Development

Movement Warm-up

 

·  Power Snatch Cycling

·  Box Jumping Cycling

·  Machine technique

 

Remember:

· Braced core

· Strong pulls

· Strong leg drive

 

 

WOD

 

For Time:

 

17 Minute CAP

 

·    21 Snatches (RX 40/25 Kg)

·    21 Box Jumps (RX 24”/20”)

·    21 Calories

·    15 Snatches (RX 50/30 Kg)

·    15 Box Jumps

·    15 Calories

·    9 Snatches (RX 60/35 Kg)

·    9 Box Jumps (RX 30”/24”)

·    9 Calories

 

 

Aim for:

·    Strong drives with legs

·    Braced core always

·    Good cycle speed