WARMUP
4min AMRAP
Spiderman walk
10 Skin the cats
MOBILITY
Posterior hip capsule distraction
Pistol of doom
Peanut crunches
Athlete’s choice
SKILL/STRENGTH
Cleans 3,3,3,3,3,3,3
WOD
For time
Row 1km
5 rounds of
25 Pull-ups
7 Push jerks 61/42.5kg
COMPETITORS
- Max box jump -5mins
- Work to a heavy 3rep deadlift -10mins
- 4×8 Romanian deadlifts – 5mins
- Find a 20RM Bench press- 10mins
- Todays WOD
Allow no more than 3mins to transition from exercise to exercise.