WARM UP
4mins
10 Banded pause goblet squats
5 Skin the cats
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Athletes choice
STRENGTH
Strict muscle up 5×5
SKILL
10mins to do
5x15m sled push
This is about acceleration. Go heavy but still be fast
WOD
3 Rounds
25 Wall ball 10/6kg
15 Power clean and jerk 61/42.5kg
5 Rope climbs
COMPETITORS
SESSION1
- Lower body strength 10×5 or 13×4 @10RM
- Upper body strength 10×5 or 13×4 @10RM
- Lower body accessory 2 3×10
- Upper body pulling accessory 2 3×10
- Upper body triceps accessory 2 3×10
SESSION2
- 20min EMOM
Odd – 10m Hand stand walk
Even – 5 Bar muscle ups - Tabata Strict toes to bar
- WOD