WARM UP
4mins
10 Russian swings
10 Reverse shrugs
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Trap stretch
STRENGTH
Back squats 5×5
SKILL
5mins
30 sec Triple or double unders
30sec rest
WOD
10min AMRAP
5 Muscle ups
10 Handstand push ups
15 Deadlifts 102.5/70kg
COMPETITORS
SESSION1
- Clean main lift 80-85%
- Snatch technique lift 75-80%
- Clean strength lift 80-85%
SESSION2
- 4 x 1000m @1km pace+ 10sec
3mins rest - WOD