Atherton & Cairns WOD

Warm up
20x10m shuttle runs
1min forward seated fold
20m Bear crawl
20m Sampson stretch
20x10m shuttle runs
20 banded pull aparts
20 Glute bridges
1min frog stretch
20x10m shuttle runs
Then:
x3
10 dip shrugs
10 muscle cleans
10 jerks

Class

Power:
Power Clean + Jerk
Alternating On the Minute x 12 (6 Rounds):
A) 3-5 Kipping Handstand Push-ups
B) 3 Power Cleans + 1 Split Jerk

Conditioning

4 Rounds:
4 Rope Climbs
8 KB Deadlifts 2 x 24/16kg
12 Pistols (Total)
10m Handstand Walk