GROUP A
MOBILITY
Hipster glide
Pistol of doom
Thoracic roll
Overhead hang
OLYMPIC LIFT
5×3 Pause snatch
STRENGTH
Bench press/Push ups 3×5
then
max reps to failure at 80% of that weight
WOD
10min AMRAP
12 Kettlebell swings 32/24kg
8 Burpee box jumps 30/24″
20 Grass hoppers
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
3 Rounds
French press and bent over row
Find a weight of each that you can do between 10 and 15reps and perform every set to failure
SKILLS DEVELOPMENT
Hand stand push ups/walking/holds
GROUP B
- Pause snatch 5×3
- 3 Rounds – 80/90% intensity
Row 500m
10 Power snatch 60/40kg - 3 Rounds For time
15 Calorie row
15 Chest to bar pull ups
15 Power cleans 52.5/35kg
15 Burpees over the bar
15 Wall balls 10/6kg