WARM UP
4mins
10 Windmills
10 One leg squats
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie
STRENGTH
Power clean and push jerk 7×3
SKILL
5min EMOM
5-10 Toes to bar or
2+ Ring muscle ups
WOD
5 Rounds
7 Touch and go squat snatch 60/40kg
Rest 30 sec
200m Run
Rest 30 sec
Scale to touch and go squat clean and jerk if you lack the mobility to snatch
COMPETITORS
SESSION1
- Snatch 60×4, 70×4, 80x4x4
- Front squat 60×4, 70×4, 80x4x3
- Overhead squat ?x4x4
- Strict press ?x3x4
- Trap high pull ?x6x4
SESSION2
- 5 Rounds
5 Weighted bar dips – AHAP
rest 30sec
7 weighted Pull ups – AHAP
60sec rest
All reps are strict - WOD
- Abs