DATE – Sunday June 8th
Warm-up: In 10-12 min alternate through 3 rounds of 2-250m row +
Scapjack activation (8-10 x Row, Pull-down, WY negative)
Banded knee steps (10 x F/B+L/R + 10 x Banded squats)
10-12 x dowel dislocates + OH Squats + 8-12 x Snatch balance (dowel or empty bar)
Mobility: Banded hip opener + front rack
WOD A: In 15min build to a heavy single Snatch
– Rest 5 min –
WOD B: In 15min build to a heavy single Clean + Jerk
WOD C: Five rounds for time:
Row 350m
7/5 x Handstand push-ups
12 x Toes to bar
15 x Kettlebell swings (32/24kg)
– Rest 2 min between rounds –
– Strict HSPU only (Banded, Pike, or controlled negative as sub)
– Stagger start by 2 min for group 2
– Subtract 8min rest from total time to finish, but note each round time and compare.
