GROUP A
WARM UP
4mins
10 Windmills
Bear crawl
MOBILITY
Shoulder trigger
Peanut crunches
Skin the cat stretch
Hipster glide
STRENGTH
Dips 4×4
and Ring rows 4×6
ACCESSORY
Tricep pushdowns
WOD
3 Rounds
30cal Row
30m Goblet Walking Lunges 32/24kg
30 Burpees
Rest 1min
GROUP B
- Find 1RM seated box jump
- Deficit snatch high pull 5×3
- 10min AMRAP
Row 20cal
20 Ball slams - Rest 5mins 6min AMRAP
6 Power clean and jerks 60/40kg
10 Toes to bar