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  Dynamic (lunges and spidermans), Calf pumps, Air squats with thoracic twists and scorpions Banded monster walks Cossack squats and squat jumps (to encourage /reinforce open hips in snatch) Shoulder activations (dowel) Burgener warm up with 10 empty bar Snatch drops     Strength Development Overhead Squats   5 – 4 – 3 – 2…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Good mornings Air and Cossack squats KB – deadlifts, Russian swings in to full swing Wall walks – pike then step up wall, braced core     Strength Development Bench Press   5 Sets of…

  200m row/run/ride/erg Calf pumps, Mountain climbers, bird dogs Air squats w. thoracic twists. shoulder activations (dowel) Scap pull ups & lat pull backs into straight leg raises and toes to bar   Pistol technique: Feet together squats Toe to heel pistols Box pistols   Strength Development Pistols   8 Minute EMOM 3 Pistols/leg/minute  …

  Dynamic (high knees, butt kicks, grapevines) Scorpions & bird dogs Air squats with twists & rocks Shoulder activations (band) Scap pull ups & lat pull backs Into pull ups – C2B Burgener warmup (barbell)   Think technique: 10 empty bar jerks Receive with bent knees and straight arms   Strength Development Pausing Front Squats…

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Air squats with twists   Individual movement warm up.   Hero WOD   “GOODELL” Police Officer Christopher Mark Goodell NJ   Died 17/07/2014   5 Rounds for Time:   ·    400 m run ·    20 wallballs (RX…

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, shoulder activations (dowel) squat jumps (to encourage /reinforce open hips in snatch)     Movement warm-up/ Mobility   ·    Shoulder mobility ·    Burgener warm-up ·    Hip mobility ·    Pull-ups/push-ups ·    Snatches     WOD   36 Minute E2MOM You…

  Dynamic (lunges and spidermans), Calf pumps, Air squats with thoracic twists and scorpions Banded monster walks Cossack squats Shoulder activations (dowel) Burgener warm up Think technique: Empty bar – deadlift: 5 x through with a hold at each position   Strength Development Deadlifts   5 – 4 – 3 – 2 – 1 @…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Banded Monster walks & good mornings Air and Cossack squats HS holds and pulses into lowers     HSPU/Box Jumps 10 Min EMOM Drills   ·     1st Min: Alt DB Shoulder Presses ·     2nd Min:…

  200m row/run/ride/erg Calf pumps, Mountain climbers, Air squats w. thoracic twists. shoulder activations (dowel) Burgener warm up   Think technique: Empty bar – back racked: 10 x back squat Add a small amount weight 8 x back squat   Strength Development 1 RM Back Squat   25 minutes Ensure: · Braced core – breathing…