GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
OLYMPIC LIFT
Pause snatch 5×3 – moderate weight
STRENGTH
Back squat 10×3 at 85%
WOD
Tabata Row
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Lunge 3x18m
SKILLS DEVELOPMENT
Hand stand hold/walk
GROUP B
- Pause snatch 5×3 at 50-60%
- 15min EMOM
1st – 5 Strict deficit hand stand push ups
2nd – 5 Back squats at 50%
3rd – 5 Bar muscle ups - 10min AMRAP
10 Burpees
15 Pull ups
20 Push ups
25 Double unders