GROUP A
WARM UP
4mins
10 Reverse shrugs
10 Hollow swings
10 Spiderman push ups
MOBILITY
Peanut crunches
Shoulder trigger
Barbell quickie
Hipster glide
STRENGTH 1
Push press 5×3
STRENGTH 2
Strict pull ups 5×5
ACCESSORY
Tricep push ups 5×10
WOD
5min AMRAP
10 Thrusters 42.5/30kg
5 Pull ups
5 Toes to bar
GROUP B
- Snatch heavy single
- Back squat heavy single
- 14min EMOM
1st – Power clean + 2 Push press + 1 Jerk
2nd – 10 Romanian deadlifts – same weight - 5 Rounds for time
25 Wall balls 9/6kg – 10/9′
10 Power cleans 60/40kg