GROUP A
MOBILITY
OLYMPIC LIFT
Jerk 7×5 at 50% – focusing on foot position and technique
STRENGTH
Back squats 10×2 – 1 set every 2mins
Starting weight 85% approx
WOD
3 Rounds
Run 400m
20 Wall balls 10/6kg
10 Burpees
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Hip extensions 3×15
SKILLS DEVELOPMENT
Push jerks
GROUP B
De-load week
- Jerk 7×5 at 50% – focusing on foot position and technique
- Snatch high pulls 7×5 at 50% – Focusing on bar path and hip contact
- Weighted strict pull ups 3×5 – Heavy
Superset with Ring swings 3×10 - Group A WOD