GROUP A
WARM UP
4mins
Bear crawl
10 Russian swings
MOBILITY
Hipster glide
Thoracic roll
Shoulder trigger
Athletes choice
STRENGTH
Deadlifts 7×3
WOD
12min AMRAP
4 Rope climbs
8 Hand stand push ups
12 Kettlebell swinsg 32/24kg
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Overhead squats 5×5
SKILLS DEVELOPMENT
Double unders
GROUP B
- Back squat 10×3 at mondays weight
- “AMANDA”
9/7/5
Muscle ups
Snatch 60/40kg
B OPTIONAL EXTRAS
Pick one only
LIFTING/POWER
- OLY warm up
- Snatch pulls 5 x 3 @ 107.5%
- Snatch push press 5 x 5 heavier than last week
- Trap high pull 5 x 6 heavier than last week
GYMNASTICS
- Muscle up warm up
- 10 x Dip tuck holds max time
- 50 toes to bar
- 10min EMOM
1st – 6 Ring rows feet elevated add weight as neccessary
2nd – 6 Push ups add weight as neccessary
ENDURANCE
- Run drills warm up
- 3 Rounds
Run 800m
rest 1min
Run 800m
rest 1min
Run 400m
Rest 3mins
Keep heart rate at 75-80%