GROUP A
WARM UP
4mins
10 Single leg squats
10 Spiderman push ups
10 Hollow swings
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener
STRENGTH
Back squat 7×3
ACCESSORY
Romanian deadlifts 4×10 every 2mins
WOD
7min AMRAP
5 Toes to bar
5 Burpee box jumps 24/20″
GROUP B
- 3 Position snatch x5 – go heavy
- Back squats 5×5 at or above 80%
- Good mornings 4×10 – every 90sec, big range make sure it burns every set
- “Grace” 30 clean and jerks for time 61/42.5kg
- Accrue 2mins L-sit hang