WARM UP
4mins
10 Slow snatch deadlifts
10 Snatch pulls
10 Snatch press
MOBILITY
Hipster glide
Pistol of doom
Thoracic roll
Shoulder trigger
STRENGTH
Snatch 7×3
SKILL
5min EMOM
5-10 Toes to bar or
2+ Kipping muscle ups
WOD
“Isabel” – 3min cut off
30 Clean and jerks 60/40kg
Rest 4mins
“Grace” – 3min cut off
30 Clean and jerks 60/40kg
COMPETITORS
SESSION1
- Lower body strength 12Rm
- Upper body strength 12Rm
- Accessory lower 3×10
- Accessory pulling 3×10
- Accessory triceps 3×10
SESSION2
- 3 Rounds
5 Turkish get ups a side - WOD
- Abs