GROUP A
WARM UP
4mins
Bear crawl soccer
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener
STRENGTH
Back squat 8×4 at 80%
WOD
5 Rounds
10 Push ups
8 Deadlifts 60/40kg
6 Hang power cleans – Hang clean pulls non oly
4 Front squats
2 Push jerks – Push press non oly
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Romanian deadlifts 4×12
SKILLS DEVELOPMENT
Kipping toes to bar/Hollow swings
GROUP B
- 10min EMOM
5 Overhead squats – moderate weight - 4 Rounds
Run 800m
5/3 Muscle ups
10 Clean and jerks 60/40kg
5/3 Muscle ups