GROUP A
WARM UP
10 Banded pause goblet squats
10 Reverse shrugs 10 Band pull aparts
MOBILITY
Hipster glide
Shoulder trigger
Pistol of doom
Thoracic roll
STRENGTH
Strict press 6×4 and Ring rows 6×6
ACCESSORY
3 x 1min weighted plank hold
WOD
3 Rounds – 15min cut off
Row 500m
Rest 30sec
10 Kettlebell thrusters 24/16kg – One KB each hand
Rest 30sec
10 Kettlebell thrusters 24/16kg
Rest 30sec
GROUP B
- 1 Power clean and push jerk EMOM x 10 – all working sets to be within 10kg spread
- Snatch balance + Overhead squat 5×1+1
- Front squats 5×5 across
- 10min AMRAP
9 Back squats 100/66kg
7 Chest to bar pull ups
5 Bar muscle ups
COMP EXTRAS
Running clock
- 10min AMRAP
Row 20 calories
20 Thrusters 52.5/25kg - 5min rest then 7min AMRAP
10 Hand stand push ups
10 squat cleans 60/40kg - 5min rest then 5min AMRAP
Run 800m
Double unders in remaining time