WARM UP
4mins
10 Banded pause goblet squats
10 Windmills
10 Band pull aparts
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Trap stretch
STRENGTH
Front squats 5×5
SKILL
10 Rope climbs with a controlled foot slide down
WOD
12min AMRAP
10 Pull ups
18m Overhead lunge 20/10kg
COMPETITORS
SESSION1
- Deficit Snatch 75-80%
- Hang squat clean and jerk 75-80%
- Deficit snatch deadlift 75-80%
- Muscle snatch + Snatch press + Snatch drops 3+3+3 75-80%
Calculated off snatch press (75% of strict press)
SESSION2
- 3x Sled pull 50m max weight
- 10min EMOM
20 Wall balls
2 Controlled rope climbs - WOD