GROUP A
WARM UP
4mins
10 Pause banded goblet squats
10 Reverse shrugs
10 Hollow swings
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener
STRENGTH
1 & 1/4 Front squats 5×5
WOD
3 Rounds
Run 400m
15 Toes through rings
30 Squats
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Romanian deadlift 5×8
SKILLS DEVELOPMENT
Kipping pull ups
GROUP B
- 6 Rounds
6 Cleans 100/65kg
3 Push press 100/65kg - 10mins
20sec muscle ups
40sec rest - Wittman – 7 Rounds
15 Kettlebell swings 24/16kg
15 Power cleans 42.5/30kg
15 Box jumps 24/20″