GROUP A
WARM UP
4mins
10 Spiderman push ups
10 Reverse shrugs
20sec pull up hold
MOBILITY
Peanut crunches
Shoulder trigger
Skin the cat stretch
Hipster glide
STRENGTH
Dips and strict pull ups 5×5 add weight as necessary
ACCESSORY
Weighted plank 3x1min
WOD
Run 400m
21 Deadlifts 100/65kg
Run 400m
15 Front squats 60/40kg
Run 400m
9 Push press 60/40kg
GROUP B
- Snatch Balance + Overhead squat 5×1+2
- Back squat 3×3 Heavy
- 10min EMOM
1st – 10 Kipping Hand stand push ups – use deficit if you can
2nd – 6 Power snatch 60/40kg – Must be touch and go, scale as necessary - 11.2
15min AMRAP
9 Deadlifts 70/45kg
12 Hand release push ups
15 Box jumps 24/20″ – Open step up standard is allowed