WARM UP
4mins
10 Single leg squats
5 Windmills
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger
WOD
Partner relay – 40min Cut off
60 Cal row
50 Wall balls 10/6kg
40 Toes to bar
30 Clean and jerks 60/40kg
20 Deficit hand stand push ups
10 Muscle ups
COMPETITORS
SESSION1
- Deficit Snatch 60×3, 70×3, 75x3x3
- Deadlift 60×5, 70×5, 75x5x3
- Front squat 60×4, 70×4, 75x4x3
- Snatch push press + Overhead squat ?x5+5×4
SESSION2
Ruuning, Refer to http://vivendilab.com/page/3/ for full details
Aerobic Threshold Workout
5min easy jog warm-up
5 rounds: 6min ON w/ 2min OFF
5min easy jog warm-down