THURSDAY

calf pumps,

Shoulder & Glute activations (band),

Air squats w. twist,

Cossack squats w ATW

Wall facing squats

Strength Development

Push Jerks

5 sets of 5

@ 3 minutes/set

Focusing on:

·    Explosive dip & drive

·    Fast under the bar

·    Strong re-set for each Jerk

WOD #1

7 Minute EMOM

·   7 Heavy Kettlebell Swings

Rest 2 Minutes

WOD #2

7 Minute EMOM

·   10-15 Wallballs

Remember:

·     Braced core – try not to fold forward in your wall ball squat

Aim for:

·   Strong leg/hip drive

·   Strong active shoulders