WARMUP
4mins
10 Reverse shrugs
10 Russian swings
MOBILITY
Hipster glide
Peanut crunches
Skin the cat stretch
Pistol of doom
STRENGTH
Front squats 5×5
SKILL
5mins of double or triple under practice
WOD
9min AMRAP
21 Kettlebell swings 32/24kg
6 Strict hand stand push ups – men do 1 block deficit
COMPETITORS
SESSION 1
- Oly lift 1 90%+
- Oly lift accessory 1 80-90%
- Oly lift accessory 2 80-90%
SESSION 2
Running clock session
- 00:00 20 Unbroken chest to bar pull ups every 2mins for 3 rounds – Unbroken means unbroken, scale as necessary
- 06:00 20 Unbroken pull ups every 2mins for 2 rounds
- 15:00 Every 3mins for 9mins complete one round of the devils complex @ 75/50kg
6 Power cleans
6 Front squats
6 Push jerks - 30:00 21/18/15/12/9
Burpees
Wall balls 10/6kg - WOD