WEDNESDAY

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