GROUP A
WARM UP
10 Pause banded goblet squats
10 Spiderman push ups
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
STRENGTH
1 and 1/4 Back squats 6×3
ACCESSORY
8min EMOM
1st – 10 Pistols left leg
2nd – 10 Pistols right leg
WOD
5 Rounds of “The Devil’s complex”
6 Power cleans 60/40kg
6 Front squats 60/40kg
6 Push jerks 60/40kg
Rest 60sec
To be done as an unbroken complex – 5 burpee penalty if you drop the bar before finishing the complex
Non olympic lifting scale
5 Rounds
12 Deadlifts 60/40kg
9 Front squats 60/40kg
6 Push press 60/40kg
Rest 60sec
GROUP B & COMPETITORS
- Push press establish a 1RM
- Back squat 4×2 at or above 90%
- 30/20/10
Calorie Row
Burpees
Wall balls 12/9kg – Girls use Christmas line
Kettlebell swings 32/24kg
COMPETITORS SESSION 2
Pick the session you need not what you want
Lifting/Power
- Oly warm up
- Jerk dip squats 3×3
- Block snatch pull 5×3
- Romanian deadlift 5×8 – Every 2mins
- 5 Rounds “Devils Complex” at 70/45kg
Endurance
- 5 Rounds
7min Row at 80% max heart rate
1min row trying to drop HR to 120 - 5 Rounds “Devils Complex” at 70/45kg