GROUP A
WARM UP
4mins
10 Russian swings
10 Spiderman push ups
MOBILITY
Hipster glide
Pistol of doom
Thoracic roll
Barbell quickie
STRENGTH
Deadlift 4×2
Then using the same weight max rep rack pull from the knee
WOD
30 Reps for time – Your choice
Isabel – Snatch 60/40kg
Grace – Clean and jerk 60/40kg
Thrusters – 60/40kg
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
2 Rounds
20 Reps Pause banded goblet squats
SKILLS DEVELOPMENT
Handstand practice
GROUP B
- Jump squats 5×5
- Clean and jerk 7×1
- 3 Rounds
100m Tyre drag 60/40kg
Rest 3mins
