WARM UP
4mins
15 Reverse shrugs
10 Banded goblet squats
MOBILITY
Pistol of doom
Hipster glides
Thoracic roll
Athletes choice
SKILL/STRENGTH
Front squat 5,5,5,5,5,
Then
L-Sit 5 rounds max effort
WOD
For time – 4min AMRAP
Sprint 400m
Hang clusters 52.5/35kg
COMPETITORS
Feel free to smash yourself this week as there will be a programmed deload from thursday till sunday
- 5x50m Sprint – Chill out and walk back recovery speed is the key not intensity
- Deadlift Go for a heavy 1 or go for a max if it’s there
- Power clean and push jerk 5 rounds of 2 (1+1) – building weight
- Dips 5×5 – building weight
- Max reps pull ups
- Today’s WOD