GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener
OLYMPIC LIFT
Power clean + Jerk + Power clean 1+3+1 x5 – not touch and go
non oly
sets of 5 Jerks
STRENGTH
Every 2mins x 10rounds
5 Back squats – with controlled descent
WOD
“No brakes”
3 Rounds
10 Power cleans 60/40kg
Run 200m
10 Clean pulls non oly
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Hip extensions 4×12 add weight as neccessary
SKILLS DEVELOPMENT
Hand stand walk/hold
GROUP B
- Power clean + Jerk + Power clean 1+3+1 x5 – not touch and go
- Overhead squat 3×15
set one below last weeks weight, set two at last weeks weight, set three above last weeks weight - 5 Rounds
12 Chest to bar pull ups
12 Wall balls 12/9kg – ladies use 9′ line
12 Kettle bell swings 24/16kg
12 Deadlifts 125/82.5kg - 8min AMRAP
18m Lunge
21 burpees
B COMP EXTRAS
Pick one only
MUSCLE
- Good mornings 3×12
- 3 Super sets
12 Bent over row
12 Bar dips
ENDURANCE
- Mile jog warm up
- Row 2000m
Row 1500m
Row 1000m
Row 500m
Rest 3mins between efforts