GROUP A
WARM UP
4mins
Bear crawl
10 Windmills
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch
STRENGTH
Dips 6×4
WOD
Run 800m
30 Power clean and jerks 52.5/35kg or 30 Deadlifts 102.5/65kg
Run 800m
OPTIONAL EXTRAS
ACCESSORY/PARTY MUSCLES
12min EMOM
1st – 30sec max tricep push ups
2nd – 30sec max Ring rows
3rd – 30sec max L-sit
SKILLS
Toe to bars
GROUP B
90min Brisk walk between 60-70% MHR