GROUP A
MOBILITY
Pistol of doom
Thoracic roll
Hipster glide
Front rack neck opener
10 Windmills per side
OLYMPIC LIFTING
On the 2mins for 5 rounds
1 Power clean + 1 Push jerk + 1 Hang clean + 1 Split jerk
STRENGTH
Every 2mins x 8 Rounds
3 Strict press
WOD
16min EMOM
1st – 20 Calorie row
2nd – 20 Wall balls 10/6kg
3rd – 20 Ball slams 12/9kg
4th – 20 Sit ups
Scale by reducing reps however no lower than 15 for the balls
To scale past 15 reduce the load
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Tabata tricep push ups
SKILLS DEVELOPMENT
Rowing technique
GROUP B
- On the 2mins for 5 rounds
1 Power clean + 1 Push jerk + 1 Hang clean + 1 Split jerk - Front squats 7×2 Building – 20min time cap starts immediately after the complex
- 20min AMRAP
5 Muscle ups
5 Deadlifts 142.5/90kg
5 Kettle bell push press 32/24kg
5 Burpee box jump overs 24/20″