WOD 181222

1. MOBILITY

  • Banded Lateral Hip Stretch

  • Banded Shoulder Mobilization


2. WARM UP

5 mins:

  • 20 Mountain Climbers

  • 10 Burpees

  • 8 KB Push Presses


3. SKILL 1

15 mins:

  • Thruster Complex, All from the ground

    • 1 Deadlift + 2 HangSquatClean + 3 Thrusters (Build up to a heavy set, perform heavy set 3 times)

4. SKILL 2

  • 6 mins (3 times Kippings)

  • KB Snatches (light weight practice)

  • On the 0, 2 and 4 minute-mark: 10 Kippings


5. WOD

EMOM 12:

  • WB Thrusters (10/6)

  • KB Snatches (16/12) (even number)

  • Max L-Sit Hang (Rings/Bar)

  • 40 secs Side Plank Reach Throughs (change side each round)