GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
OLYMPIC LIFTING
15mins to find a heavy single snatch
STRENGTH
Back squats 5×3 – moderate weight (80%ish)
WOD
3 Rounds
15 Thrusters 42.5/30kg
12 Burpees
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
3×10 Hip extensions
SKILLS DEVELOPMENT
Overhead squats
GROUP B
- Snatch your brains out
15mins to find 1RM - Back squats
15mins to find 1RM - 10min EMOM
1st – 5 Push jerks 90/60kg
2nd – 7 Bar muscle ups - 3 Rounds
10 Clean and jerks 60/40kg
Run 400m
B COMP EXTRAS
- Row 3x1000m/rest 1min at 5km pace
- Row 5x500m/rest 1min at 2km pace
- 50 Strict toes to bar