WARM UP
4mins
10 Banded pause goblet squats
10 Band pull aparts
10 Reverse shrugs
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Skin the cat stretch
STRENGTH
Bench press and bent over row 5×5
SKILL
5min EMOM
5 Power snatch
WOD
5 Rounds for time – 12min cut off
12 Deadlifts 70/46kg
9 Hang power cleans
6 Front squats
3 Jerks
Rest 30sec
Aim to go unbroken on each set
COMPETITORS
- Front squat 5×2
- Snatch high pull 5×3
- WOD
- 3 Rounds for time
8 Double kettlebell snatch 24/16kg
8 Burpee box jumps 24/20″