WARM UP
4mins
20 Russian swings
10 Ring rows
MOBILITY
Hipster glide
Thoracic roll
Shoulder trigger
Athletes choice
STRENGTH
Good mornings 5×5
SKILL
5min EMOM
5-10 Strict chest to bar, kipping, kipping chest to bar or bar muscle ups
WOD
10min AMRAP
5 Strict hand stand push ups
5 Front squats 92.5/61kg
20 Toes to bar
COMPETITORS
SESSION1
- Oly lift 2 80-90%
- Oly accessory 80-90%
- Oly accessory 80-90%
- WOD
SESSION2
- Row 4x2000m @1:55-2:10 pace 3mins rest
What ever pace you pick, be consistent