THURSDAY

Wrist wraps/tape

Knee sleeves

Grips

Lifters/belt – optional

Strength Development

Back Squats

10 Minute EMOM

4-4-4-4-3-3-3-3-2-2

Focus:

·  Engaged braced core, good back position

·  Good elbow position

·  Depth in squat – drive out of the bottom

WOD

For Time:

20-minute CAP

·   3 Rounds of:

o    10 Snatches

o    200-meter Run

Then:

·  3 Rounds of:

o    10 Clean & Jerks

o    200-meter Run

Focus:

·   Consistent pace on the runs

·   Fast cycling for the movements – manageable sets and weights

·   Breathing and short recovery time