GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
OLYMPIC LIFT
5mins building snatch weight for
Every 30sec for 5mins
3 Touch and go power snatch – Heavy
Non oly
Work sets of 5 Hang snatch pull/high pull
STRENGTH
Back squats 8×4 at 80% +2.5/5kg
WOD
10min AMRAP
6 Power snatch 52.5/35kg – 10 Hang snatch high pulls non oly
6 Single leg squats alternating legs
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Hip extensions 3×15
SKILLS DEVELOPMENT
Double unders
GROUP B
Session 1
- Every 30sec for 5mins
3 Touch and go power snatch – Heavy - Work up to a heavy double hang clean
- Front squats 3×10 – One set every 4mins
- 5 Rounds
5 Clusters 85/55kg
5 Rope climbs
Session 2
- Strict pull ups 5×12
- Mile jog warm up
- 3 Rounds
Run 800m moderately fast
2mins rest
Run 400m fast
3mins rest