THURSDAY

Scorpions & bird dogs, calf pumps,

Shoulder activations (dowel), air squats with thoracic twists,

Burgener warm up (dowel) KB warm up

Barbell Cycling

7 Minute EMOM

8 Touch & Go

Power Cleans

Looking for:

·       Set-up each time

·       Lower back mobility

·       Finish each pull

·       Recovery and reset

WOD

7 Rounds For Time:

12 Minute CAP

·   10 Kettlebell Clean & Press (5 each arm)

·   10 KB Deadlift

·   100-meter Run

Aim for:

·   Consistent set capacity

·   Strong active shoulders

·   Leg drive with lifts

·   Strong pulls and fast feet