TUESDAY

2 minutes bike/row/erg

Shoulder & Glute activations

Burgener Warm-up Clean

Thurster – breathing

Jerks – technique

Strength Development

Thrusters from the Rack

5 – 4 – 3 – 2 – 1

5 sets @ 3 minutes/set

Focus:

· Braced core & shoulders

· Strong hip/leg drive

· Building to 1RM for future program

WOD

For Time:

15-minute CAP

Start with –

· 400-meter Run/Row/Ski Erg

Then 10 rounds of:

o 3 Clean & Jerks

o 3 Burpees over the bar

Finish with –

· 400-meter Run/Row/Ski Erg

Focusing on:

· Consistent unbroken sets