Group Warm Up: EMOM x 10
· 12/10 Cals
· 10 WGS
· 10 Mobility Squats
· 10 Sumo Hold Sott Press (WP)
· 10 OHS (3 sec Pause at bottom)
·
3 x 30 secs Overhead Ball Stretch
Set 1 - Wooden Pole
Set 2 - Wooden Pole with 2.5kg
Set 3 - Wooden Pole with 5kg
WOD: 5 RFT
RXD Option: As Prescribed
400m Run
6 Power Snatches (42.5/30)
15 OHS (42.5/30)
SCALED Option: To Suit
400m Run / Ski
6 Power Snatches (30/22.5)
15 OHS (30/22.5)
*** If you cannot perform OHS – Front Squats if your option! ***
Group Finisher: 10 mins max
Pick Your Weakness & Make It Your STRENGTH!
· The Hollow & Arch (Kipping Practice)
· Cardio (1 min on / 1 min off x 5)
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