MONDAY

Scorpions, Birds dogs and

Calf pumps & boot strappers

Shoulder activations (bands)

Glute activations (floor):

20 backward circles each leg

Burgener Warm-up

Movement Warm-up

·  Box Jump-overs

·  Wall-balls

·  Power Snatches

Remember:

·  Good technique & progressions

·  Engaged core

WOD

Every 7 Minutes X 4 Sets

·   400-meter Run/Row/Ski

·   15 Box Jump-overs (RX 24”/20”)

·   15 Wallballs

·   15 Power Snatches

Wanting to build:

·   Good sets of the Snatches

·   Fast consistent sets on each movement

·   Short recovery time between sets