GROUP A
WARM UP
10 Reverse shrugs
10 Hollow swings
Bear crawl
MOBILITY
Peanut crunches
Barbell quickie
Shoulder trigger
Hipster glide
STRENGTH
Dips and pull ups 5×5
ACCESSORY
10min EMOM
1st – Tricep push downs to failure (6-10reps)
2nd – Strict toes to bar to failure (6-10reps)
WOD
5x 500m row
rest as needed between sets
GROUP B
- Clean and jerk 1+2 x5
- Front squats 4×2 at or above 90%
- 10min EMOM
1st – 8 Single leg squats left
2nd – 8 Single leg squats right - “The gut check” – Aim to go unbroken. Pace, pace, pace
3 Rounds
Run 400m
10 Power cleans 60/40kg
10 Overhead squats 60/40kg