200m row/run/ride/erg,

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