WARM UP
4mins
5 Skin the cats
20 Russian swings
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener
STRENGTH
Strict muscle ups 5×5
SKILL
5min EMOM
5 Power cleans
WOD
Max reps
30sec on 30sec off 5Rounds (10mins)
1st – Thrusters 42.5/30kg
2nd – Pull ups
Athlete will perform 30sec of max rep thrusters followed by 30sec rest followed by 30sec max rep pull ups then 30sec rest- repeated for another 4 rounds. Aim for a min score of 120reps any less and you should have scaled it
COMPETITORS
SESSION1
- Power snatch + Snatch balance 5min EMOM @70%
- Snatch 75,80,85,90,95,85,90,95,
- Power clean and push jerk 5min EMOM @70%
- Clean + 2 Jerk 70,75,80,85,90,85,80,75
- Front squat 5×3 Building – 3 Hard sets
- 12 Legless rope climbs for time
SESSION2
- WOD
- 5×12 Strict toes to bar
- 5×12 Double russian swings