GROUP A
WARM UP
4mins
Bear crawl
20 Russian swings
MOBILITY
Hipster glide
Thoracic roll
Shoulder trigger
Athletes choice
STRENGTH
Dips and ring rows 5×5
ACCESSORY
Tricep push downs
WOD
3 Rounds for time
10 Burpee box jumps
20 Kettlebell swings 32/24kg
GROUP B
- Power clean + Squat clean + 2 Push jerks x5 rounds
- Front squats build to a heavy 3
- Snatch push press 5×6 + 1 Pause overhead squat to finish
- 20min EMOM
1st – 10 Chest to bar pull ups
2nd – 50 Double unders
COMP EXTRAS
- Row 1000m – rest 2mins x 5
Moderate pace - Reverse tabata L-Sit