WARM UP
4mins
10 Straight arm pull downs
10 Russian swings
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
STRENGTH
Power Lunges 5×5
SKILL
5min EMOM
5+ Triple unders or
20+ Double unders or
Perfect your double unders
WOD
“Resting DT”
5 Rounds
12 Deadlifts 70/46kg
9 Hang power cleans 70/46kg
6 Push jerks 70/46kg
Rest 1min
COMPETITORS
De load week
- 2 Back squats EMOM @50-60%
- 3 Bench press EMOM @50-60%
- Accessory pulling 3×12
- Accessory tricep 3×12
- WOD – Hit it at 90% intensity that you normally would
Still hit the accessory work hard
Photo courtesy or Crossfit.com
