GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie
OLYMPIC LIFT
12min EMOM
2 Snatch high pull + 2 hang squat snatch
STRENGTH
Back squats 5×5
Then max set of 5 rep clusters at 85%
WOD
20min AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24kg
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Good mornings 5×12
SKILLS DEVELOPMENT
Snatch balance/Overhead squats
GROUP B
90min Walk