GROUP A
WARM UP
4mins
10 Pause banded goblet squats
Bear crawl
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie
STRENGTH
Back squats 5,5,3,3,2,2
WOD
5 Rounds every 3mins
Run 200m
10 Burpee box jumps 24/20″
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
3 Rounds
18m Walking lunge
15 Hug a twinkie’s
SKILLS DEVELOPMENT
Snatch
GROUP B
- Snatch high pull + Muscle snatch + Snatch press + snatch drop 5×3+3+3+1
- For time – Rest 60sec between each movement
30 Hand stand push ups
30 Burpee over the box
30 Chest to bar pull ups
30 Overhead squats 50/35kg
30 Hang power cleans 60/40kg
30 Toes to bar
30 Plyo push ups