STRENGTH: Shoulder strict press 3 – 3 – 3 – 3 – 3 WOD: Against an 18 minute running clock, every 3 minutes (for a total of 6 rounds) complete at max effort, 10 x cals on rower 15 x air squats 20 x kettle bell swings Rest any remaining time in the 3 minutes
OLYMPIC LIFTING Burgener Drill STRENGTH: 1) Work up to a heavy double (not necessarily 2 RM) of, A) Power snatch B) Squat snatch 2) Back squat 3 x 7-8 reps WOD: 3 rounds for max effort (no measure) 30 seconds max effort Russian kettle bell swings/30 sec rest 30 seconds max reverse lunges w/bell in Goblet position/30 sec rest 30 seconds max burpees/30 sec rest