Remember to bring socks
WARM UP
4mins
10 Banded pause goblet squats
6 Cartwheels or 3 Wall climbs
MOBILITY
Hipster glide
Peanut crunches
Overhead hang
First rib quickie
STRENGTH
Power snatch 5×5
SKILL –Remember to bring socks
5min EMOM
2 Rope climbs
To RX you must control decent until feet are 30cm from the ground, then without touching the ground, begin the ascent of the second rope climb… Soooo your gonna need a foot lock
WOD – “The Russian Bear”
2 Rounds of
3min AMRAP
30 Russian swings 32/24kg
30m Bear crawl
There will be rest between each 3min round – minimum 3mins
COMPETITORS
SESSION1
- Lower body strength 5×1 at 3RM
- Upper body strength 5×1 at 3RM
- Lower body accessory 3×12
- Upper body pulling accessory 3×12
- Upper body triceps 3×12
SESSION2
- 3×3 Turkish get up each arm
- 10min EMOM 5 Super wall balls
- Every 20 sec for 6mins do 5 Toes to bar – if you need to scale it, do 4 or 3 etc
- WOD