WARM UP
4mins
Bear crawl
5 Wall balls – pause the squat
MOBILITY
Pistol of doom
Posterior hip cap distraction
Peanut crunches
Front rack neck opener
SKILL/STRENGTH
Front squat 5,5,5,5,5
Max rep ring push ups between sets
WOD
8min AMRAP
15 Kettlebell swings 24/16kg
Bear crawl 36m
COMPETITORS
Catch up on any missed sessions
OR
Active recovery
- Mobilize and roll out – make sure to spend at least 2mins in a paleo chair
- Pick an oly movement (power clean, hang squat snatch, snatch balance push jerk etc) to work and do a 10 Round 3-4 rep EMOM at half your usual work weight… Keep in mind the volume of squatting we have done so far this week and there is more to come
- 5 Rounds starting every 3mins jog 400m – aim to finish the jog around 2mins
- Head over the road and catch some waves or just chill in the water… Don’t drown, we are not responsible for you. Swim between the flags etc etc