GROUP A
MOBILITY
Ankles
Thoracic
Hips
Front rack
WARM UP
5mins
Hand stand practice
STRENGTH
- Snatch grip deadlifts 5×5
- Ring rows 5×5
WOD
5 Rounds – 10min cut off
10 Front squats 70/47.5kg
30 Sit ups
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Good mornings 3×12
SKILLS DEVELOPMENT
Toes to bar
GROUP B
rest day