WARMUP
4mins
5 Windmills
5 Skin the cats
MOBILITY
Hipster glide
Thoracic roll
Skin the cat stretch
Athletes choice
STRENGTH
5 rounds
2 legless ropeclimbs
5 dips
SKILL
5mins Double or triple under practice
WOD
3 Rounds
5 Power cleans 93/61kg
10 Handstand pushups
5 Muscle-ups
COMPETITORS
SESSION 1
- Lower body strength 10×3 or 15×2
- Upper body strength 10×3 or 15×2
- Lower body accessory 3×8
- Upper accessory pulling 3×8
- Upper accessory tricep 3×8
SESSION 2
- Barbell overhead carry 5x15m -AHAP
- Seated sled pull 5x8m -Use the spare rope -AHAP
- WOD