MONDAY

Wrist wraps/tape

Knee sleeves

Lifters

Grips

Strength Development

Back Squats

10 – 8 – 6 – 4 – 2 

5 sets @ 3 minutes/set

Focus:

·  Braced core & shoulders

·  Strong hip/leg drive

·  Focus on technique and depth in squat

Hero WOD

“Michael Cammarata”

FDNY Ladder 11

Died 11/09/2001

10 Minute EMOM

·    2 Squat Cleans (RX 84/61 Kg)

·    2 Box Jumps (RX 30”/24”)

Aiming to build:

·  Consistent sets

·  Strong pulls and fast under the bar.

·  Catching the bar at the bottom of the squat

·  Strong leg drive for the box jumps