WARM UP
4mins
10 Russian swings
10 Glute bridges each leg
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
First rib quickie
STRENGTH
Back squat 5×5
SKILL
5min EMOM
5 Touch and go power cleans
WOD
5 Rounds
20 Kettlebell swings 32/24kg
20 Burpees
COMPETITORS
SESSION1
- Oly lift 1 80-90%
- Oly accessory 80-90%
- Oly accessory 80-90%
SESSION2
Running clock session
- 0min For time
400m row
10 Power Snatch 61/42.5kg
400m row
10 Muscle ups
400m row
10 Overhead squats 61/42.5kg - 20min 3 Rounds
1min Sled push
2min rest - 30min 10min AMRAP
6 Deficit hand stand push ups – 1 block
2 Rope climb