GROUP A
MOBILITY
Ankles
Hips
Thoracic
Wrists
Overhead
OLYMPIC LIFT
3×15 Touch and go power snatch
Non Oly
Snatch positional work
STRENGTH
Strict press 8×4 at 82.5%
WOD
7min AMRAP
Run 800m
Max rep Push ups in the remaining time
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
French press 3×20
SKILLS DEVELOPMENT
light Snatch balance/jerk or overhead squats
GROUP B
Session 1
- 3×15 Touch and go power snatch
- 3x15m Front rack walking lunges
- 10min EMOM
1st – 25sec max Push jerks
2nd – 25sec max hang power cleans - Open workout 12.1 – 7min AMRAP
Burpees to a target
Session 2
- Push press 7×4 – Heavy across
- 5 Rounds
Row 1000m at 75%
Rest 90sec