GROUP A
WARM UP
4mins
Turkish get upe, alternating arms
MOBILITY
Shoulder trigger
Thoracic roll
Front rack neck opener
Hipster glide
STRENGTH
Strict press 5×5
Then
Max reps in 2mins Strict pull ups
WOD
“The chief”
5Rounds of 3min AMRAP
3 Power cleans 60/40kg
6 Push ups
9 Squats
1min rest between rounds
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
5 Rounds
Weighted plank
SKILLS DEVELOPMENT
Toes to bar
GROUP B
- 15min EMOM
1 Back squat at 2weeks ago 10RM weight - Strict press 7×3 at 85%
- “The chief” 5Rounds of
3min AMRAP – 1min rest between rounds
3 Power cleans 60/40kg
6 Push ups
9 Squats
B OPTIONAL EXTRAS
Pick one only
LIFTING/POWER
- Oly warm up
- Split push jerks 5×3 heavier than last week
- Clean pulls 5×3 @110%
- Jerk dip squats 5×5 heavier than last week
GYMNASTICS
- Muscle up warm up
- 10min EMOM
20sec of glide kip muscle ups - 20min EMOM
1st – Handstand walk
2nd – 2/1 Legless rope climbs
ENDURANCE
- Running drills warm up
- 5 Rounds – Keep heart rate below 80%MHR
Row 8mins
rest 3mins