WARM UP
4mins
10 Banded pause goblet squats
10 Reverse shrugs
10 Band pull aparts
MOBILITY
Pistol of doom
Hipster glides
Thoracic roll
Athletes choice
STRENGTH
Lunges 5×5
SKILL
5min EMOM
5/10 Agility run
WOD
For time
42 Wall balls
21 Burpee box jumps 24/20″
12 Power snatch 75/50kg
COMPETITORS
SESSION 1
- Oly lift 1 80-90%
- Accessory lift 1 70-80%
- Accessory lift 2 70-80%
SESSION 2
- 5 Rounds every 2mins
20 Unbroken pull ups - At the 15:00min mark
Complete 5 rounds – 12min cutoff
20 Kettlebell swings 32/24kg
20 Calorie Row - At the 35min mark
6 Rounds
6 Front squats 85/56kg
6 Muscle ups - WOD