GROUP A
WARM UP
4mins
10 Spiderman Push ups
10 Band pull aparts
10 Reverse shrugs
MOBILITY
Hipster glide
Pistol of doom
Thoracic roll
Skin the cat stretch
STRENGTH
Bench press 6×3
ACCESSORY
10min EMOM
1st- Strict pull ups to failure (4-8)
2nd – Tricep push ups to failure (6-12)
WOD
“Light and lots”
7min AMRAP
10 Push press 52.5/35kg
20 Deadlifts 52.5/35kg
GROUP B
- Snatch Heavy single
- Back squat Heavy double
- Romanian Deadlifts 5×8 Every 2mins
- 6,5,4,3,2,1
Power cleans 60,40kg
Push jerks 60,40kg
Front squats 60,40kg - 50 Toes to bar for time