WARM UP
4mins
10 Russian swings
Bear crawl
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Overhead hang
STRENGTH
Good mornings 5×5
SKILL
5x15m Sled push
WOD
Open WOD 14.5 – 15min Cut off
21/18/15/12/9/6/3
Thrusters 42.5/30kg
Burpees over the bar
Scale as necessary to finish
COMPETITORS
SESSION1
- Snatch 60×3, 70×3, 80x3x3
- Back squat 60×4, 70×4, 80x4x3
- Snatch high pull 95x4x5
- Snatch press ?x6x4
- Good mornings ?x6x4
SESSION2
- Farmers carry 3x30m
- Muscle ups Every 40sec for 8 Rounds
Same number as last week - WOD