WARMUP
4mins
10 Reverse shrugs
10 Band pull aparts
10 Band pause goblet squats
MOBILITY
Hipster glide
Pistol of doom
Overhead hang
Thoracic roll
STRENGTH
Strict muscle ups 5×5
SKILL
5mins
30sec on, 30sec off double under practice
WOD
10min AMRAP
5 chest to bar pull ups
10 hand release push ups
15 goblet squats 24/16kg
COMPETITORS
Session 1:
- Clean and jerk (3+2) 60, 70, 80×3 sets
- Snatch balance 5×1 @ mondays OHS weight
- Deadlift 60×3, 70×3, 80×3
- Push press 60×4, 65×4, 70x4x3 – Off C&J
- Do some weak point accessory work if you have time (triceps, Low back etc)
Session 2:
Row workout courtesy of the awesome Coach Chris Hinshaw at Vivendi lab, For the full workout pacing details go to
http://vivendilab.com/page/2/
Row Workout
12min, 9min, 6min (see below pace range) w/ 3min rest b/t efforts
Plus
1×300, 2×200, 3x100m at max effort w/ 60sec recovery b/t max efforts
Row Workout Details: Row 12min, rest 3min, row 9min, rest 3min, row 6min, rest 3min, row 300m, rest 60sec, row 200m, rest 60sec, row 200m, rest 60sec, row 100m rest 60sec, row 100m, rest 60sec, row 100m, done!!