WARM UP
4mins
10 Pause banded goblet squats
Bear crawl
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Overhead hang
STRENGTH
Back squat 5×5
SKILL
Double or triple unders
30sec on : 30 off x5
WOD
5 Rounds for time
20 Kettlebell swings 32/24kg
10 Hand stand push ups
3 Rope climbs
COMPETITORS
SESSION1
- Muscle snatch to warm up
- Deficit snatch 70-75%
- Clean and Jerk 2+1 70-75%
- Deficit snatch deadlift 70-75%
SESSION2
- 00:00min Row 3x500m 1min rest
- 15:00min 3 Rounds – 8min cut off
30 Wall balls 10/6kg
7/5 Muscle ups
Make sure you finish in time - 35:00mins WOD