WARM UP
4mins
Turkish get ups
MOBILITY
Peanut crunches
Barbell quickie
Hipster glide
Pistol of doom
Shoulder trigger
STRENGTH
5 Rounds
5 Strict hand stand push ups
5 ring rows
SKILL
5min EMOM
5 Touch and go power cleans and push jerks
WOD
“Amanda” 9/7/5
Muscle ups
Squat snatch
Scale to a squat clean if the snatch is too marly for you
COMPETITORS
SESSION1
- Lower body strength 10×3 or 15×2
- Upper body strength 10×3 or 15×2
- Accessory lower 3×8
- Accessory pulling 3×8
- Accessory triceps 3×8
SESSION2
- Farmers carry 3x30m AHAP
- WOD