GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
OLYMPIC LIFT
Cleans
STRENGTH
Strict press 5,5,10,10,10
WOD
For time
5 Rope climbs
15 Burpee box jumps 24/20″
25 Pull ups
35 Kettlebell swings 32/24kg
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
10min EMOM
1st – 30sec push ups
2nd – 30sec strict pull ups
SKILLS DEVELOPMENT
More cleans
GROUP B
- 5 Rounds – Every 3mins
1 Hang clean + 1 Front squat + 2 Jerk dip squats + 1 Jerk - 15min AMRAP
2/1 Legless rope climb
9 Strict deficit hand stand push ups 4.5/3″
9 Burpee box jumps 24/20″ - 3 Rounds for time
Run 400m
15 Thrusters 45/30kg
15 Chest to bar pull ups