GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
OLYMPIC LIFT
Snatch, build to a heavy single or work on drills
STRENGTH
Back squats find a heavy 3 then 5×5 at 90% of that weight
WOD
“Dianne” 21/15/9
Deadlifts 102.5/70kg
Hand stand push ups
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Hip extensions 3×15
SKILLS DEVELOPMENT
Hand stand push ups/hold/walk
GROUP B
- Snatch build to a heavy, not max single
- Back squat 2RM
- Max rep unbroken muscle ups
- For time
15/10/6 Bar muscle ups
7/5/3 Snatch 75/52.5kg (squat)
B COMP EXTRAS
- 10min EMOM
2 quick single power cleans - Row 3x1km at 75% pace
Rest 3mins - 3 Super sets
10 Strict toes to bar
20 Hip extensions
rest 2mins