GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener
30 Scap pull ups (reverse shrugs)
OLYMPIC LIFTING
Clean and jerk, build to a heavy single
STRENGTH ENDURANCE
20min EMOM
1st – 5 Push press
2nd – 5 Bent over rows
3rd – 20 Sit ups
WOD
5 Rounds for time
10 Pull ups
20 Push ups
30 Squats
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
100 Hollow rocks
SKILLS DEVELOPMENT
Kipping pull ups
GROUP B
- Build to a heavy squat clean and squat jerk
- Double Tabata row – Don’t kill yourself
- For time
2 Legless rope climbs
21 Thrusters 52.5/35kg
2 Legless rope climbs
21 Power cleans 52.5/35kg
2 Legless rope climbs
21 Overhead squats 52.5/35kg
2 Legless rope climbs