GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
30 Scap pull ups
OLYMPIC LIFTING
2 Pause snatch Every 2mins x 7 Rounds
STRENGTH
Back squats 3×10
WOD
28/18/12 Thrusters 30/20kg
5/3/1 Rope Climbs
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
3×10 Hip extensions
SKILLS DEVELOPMENT
Rope climbs
GROUP B
- 2 Pause snatch Every 2mins x 7 Rounds
- Back squat 5×3 across
- “Black & Blue”
5 Rounds
10 Power Cleans 60/40kg
10 Burpees - 10min AMRAP
2/1 Seated legless rope climbs
6 Strict deficit hand stand push ups 4.5/3″
B COMP EXTRAS
- Building 3 x 3 Power clean + 3 Push jerks
- Pre set 9×1:40 row/:20 rest
- 20 Dragon flags