WARM UP
4mins
10 Windmills
10 One legged squats
MOBILITY
Shoulder trigger
Trap stretch
Peanut crunches
Hipster glide
Pistol of doom
STRENGTH
Bench press and Bent over row 5×5
SKILL
5min EMOM
5 Touch and go power cleans
WOD
For time
80 Wall balls 10/6kg
60 Push ups
40 Chest to bar pull ups
20 Overhead squats 70/46kg
COMPETITORS
SESSION1
- Snatch main lift 85-90%
- Clean technique 85-90%
- Snatch strength 80-85%
SESSION2
Running clock session
- 0min – 5min AMRAP
Sled drag 20/10kg - 15min – 5min AMRAP
Row - 30min – WOD