WARM UP
4mins
10 Single leg deadlift
10 Band pull aparts
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Athletes choice
STRENGTH
Front squats 5×5
SKILL
10mins
5 x 15m Sled push
WOD
For time – 10min Cut off
21 Thrusters 42.5/29kg
5 Rope climbs
15 Thrusters
3 Rope climbs
9 Thrusters
1 Rope climb
COMPETITORS
SESSION1
- Lower body strength 10×1
- Upper body strength 10×1
- Accessory lower 3×6
- Accessory pulling 3×6
- Accessory tricep 3×6
SESSION2
- 15min EMOM
1st- 12 Super wall balls
2nd- 10m Hand stand walk
3rd- 20sec L-sit - WOD