GROUP A
WARM UP
4mins
Turkish get ups alternating sides
MOBILITY
Skin the cat stretch
Shoulder trigger
Thoracic roll
Hipster glide
STRENGTH
Dips 4×6
ACCESSORY
3 Rounds
8 Strict pull ups
8 French press
Make sure you pick an option to make you work as hard as possible
WOD
10min AMRAP
5 Strict press 42.5/30kg
10 Burpee box jumps
15 Power clean 42.5/30kg – 15 Kettle bell swings for non oly’s 32/24kg
GROUP B & COMPETITORS
- 10min EMOM
1 Box jump - Clean and Jerk 5x 2+2
- “90sec tests”
90sec max effort muscle ups
3mins rest
90sec max effort Row
3mins rest
90sec max effort
Squat clean thrusters 60/40kg
COMPETITORS EXTRAS
Pick what you need
Lifting
- Oly warm up
- 10min EMOM
2 Speed squats at 50% - Trap high pull 5×6
- 5 Rounds
20 Alternating sledge hammer strikes
Rest 30sec
10 Double kettlebell snatch 32/24kg
rest 30sec
Gymnastics
- Muscle up warm up
- 5 Rounds 1min Hand stand walk or hold 1min rest
- 3 Rounds
Every 2mins – 20 or best effort Toes to bar - 10min AMRAP
10 Pull ups
10 Hand stand push ups
Endurance
- Run warm up
- 8 Rounds
Slow jog 200m
Fast run 300m
rest 60sec
Your 300m pace should be about the same as your max 800m pace