GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener
OLYMPIC LIFTING
- 5min EMOM – No rest between each EMOM
3 Power Cleans - 5min EMOM
2 Cleans - 5min EMOM
1 Clean
Non Oly
work clean pulls/pause cleans for 15mins
STRENGTH
Lunge 3x18m
rest 2/3min between efforts
WOD
21/15/9
Thrusters 45/30kg
Box jumps 24/20″
EXTRA’S
ACCESSORY
Weighted plank 3x20sec – AHAP
SKILL DEVELOPMENT
Double unders
GROUP B
Session 1
- 5min EMOM – No rest between each EMOM
3 Power cleans - 5min EMOM
2 Cleans - 5min EMOM
1 Clean - Front squats + Jerk 3+1×5 Build from 85% to 95% of jerk
- 20min EMOM
1st – 5 Strict hand stand push ups – add deficit as necessary
2nd – 5 Strict pull ups – add weight as necessary - 3 Rounds
500m Row
30 Kettlebell swings 32/24kg
Session 2
- 10min AMRAP
Tyre pull 30/20kg - 3 Rounds
Row 1000m – 2000m pace
rest 1min
Row 500m – 1000m pace
rest 3mins - Weighted planks 3x20sec – AHAP