GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
OLYMPIC LIFT
Power snatch + Snatch high pull 2+2×5
or non oly
Pause snatch deadlifts/high pulls
STRENGTH
No more heavy squats for the week guys, time to deload and recover
Back squat 3×6 at 50%
Then
Farmers carry 3x30m as heavy as possible
WOD
12min EMOM
1st – 5 Power snatch 60/40kg or snatch high pulls 60/40kg
2nd – 12 Burpees
3rd – 5 Power snatch 60/40kg or snatch high pulls 60/40kg
4th – 15 Toes to bar
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Weighted plank 5x30sec
SKILLS DEVELOPMENT
Toes to bar
GROUP B
Session 1
- Power snatch + Snatch high pull 2+2 x5
- Back squats Build to a heavy single
- Every 2mins x5
max push jerks at 70% – No racks - 3 Rounds
7/4 Muscle ups
4 Snatch 85/50kg
Session 2
- Romanian deadlifts 4×10
- 5 Rounds
90sec sled push no weight
90sec rest - 21/15/9
Burpees
Ball slams 12/9kg
Calorie row