GROUP A

MOBILITY

Ankles
Hips
Thoracic
Overhead

OLYMPIC LIFTING

Power clean and jerk quickly build for 3×1 sets heavy

STRENGTH

Bench press find a heavy or max single

WOD

5 Rounds – 8min time cap
12 Heavy wall balls 12/9kg
12 Burpees

Workout courtesy of competitorstraining.com

Make sure you do the wall balls unbroken, 5 burpees every time you break and 10 burpees for every rep not finished

GROUP B

1. Power clean and jerk quickly build for 3×1 sets heavy
2. 4 Rounds
   10 Power cleans
   8 Front squats
   6 Push jerks
   Rest as needed between sets
3. WOD