GROUP A
WARM UP
4mins
10 Russian swings
10 Spiderman push ups
MOBILITY
Hipster glide
Peanut crunchces
Shoulder trigger
Pistol of doom
STRENGTH
Deadlifts 7×2
WOD
25min AMRAP – Partner relay
2 Rope climbs
20 Kettlebell swings 32/24kg
Must control the descent until the hands are below the tape line. 15 Burpee penalty for uncontrolled descent
GROUP B
- Pause snatch 7×2 – 3sec pause, keep weight between 80-85%
- 10min EMOM
1st – 5 Bench
2nd – 5 Strict pull ups - Group A WOD