GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
OLY STRENGTH
12min EMOM
1 Snatch
Building every 3rd set – starting at 80% and finishing your final 3 mins at 90%
STRENGTH
Back squat 5×5
Slow 3sec eccentric
WOD
5 Rounds – 10min cut off
15 Wall balls 10/6kg
15 Kettlebell swings 24/16kg
5 Burpee penalty every time you break on the 15’s
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Romanian deadlifts 4×8
SKILLS DEVELOPMENT
Double unders
GROUP B
- 12min EMOM
1 Snatch
Building every 3rd set – starting at 80% and finishing your final 3 mins at 90% - 10min EMOM
Clean (squat) and jerk – starting at 80% - Back squat build to a heavy 5
- 20min EMOM
1st – 40% max muscle ups
2nd – 20/15 Calorie row
3rd – 25% max muscle ups
4th – 5 Clusters 60/40kg
B COMP EXTRAS
- Run 1600m
Rest 3mins
Run 1200m
Rest 2mins
Run 800m
Rest 1min
Run 400m - Accrue 2mins in an L-sit