GROUP A
WARM UP
4mins
5 Skin the cats
10 Pause banded goblet squats
MOBILITY
Hipster glide
Pistol of doom
Peanut crunches
Skin the cat stretch
STRENGTH
Dips and ring rows 5×5
ACCESSORY
French press 3×10
WOD
3 Rounds
30 Russian swings 32/24kg
20 Wall balls 10/6kg
10 Hand release push ups
GROUP B
- 15mins to do – 7×2 Jerks building from 80%
- 15mins to do – Overhead squat 5×1 AHAP
- 10mins to do 5rounds of
3 Muscle snatch + 3 Snatch push press + 3 Pause snatch drops - 5mins rest then – 11.3 AMRAP in 5mins
Squat clean 75/50kg
Jerk 75/50kg - 5×10 Bar dips weighted every 2mins
COMPETITORS
SESSION1 – Same as Group B
SESSION2
- Row 1600m rest 3mins
Row 1200m rest 2mins
Row 800m rest 1min
Row 400m - 5 x 1min Weighted plank
- Tabata double russian swing