GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
OLYMPIC LIFT
5 sets of three position snatch building to a heavy effort
Non Oly
Overhead squats/Snatch balance
or snatch push jerk if you don’t have the mobility
STRENGTH
Back squat 10×3 at 85% +5/10kg
WOD
“Short heavy Jackie” For time
Row 500m
30 Thrusters 45/30kg
15 Pull ups
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Hip extensions 3×15
SKILLS DEVELOPMENT
Kipping pull ups
GROUP B
Session 1
- 5 sets of three position snatch building to a heavy effort
- Snatch deadlifts 5×5 – across
- Front squats 5×5 at 80-85%
- 3 Rounds for time
10 Kettlebell clean and jerks 24/16kg
20 Toes to bar
30 Double unders - Double tabata row