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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

  1. Snatch your brains out
    15mins to find 1RM
  2. Back squats
    15mins to find 1RM
  3. 10min EMOM
    1st – 5 Push jerks 90/60kg
    2nd – 7 Bar muscle ups
  4. 3 Rounds
    10 Clean and jerks 60/40kg
    Run 400m

B COMP EXTRAS

  1. Row 3x1000m/rest 1min at 5km pace
  2. Row 5x500m/rest 1min at 2km pace
  3. 50 Strict toes to bar