GROUP A

MOBILITY

Ankles
Hips
Thoracic
Overhead
Wrists

OLYMPIC LIFTING

Hang snatch – build to a heavy double

STRENGTH

Strict press – build to a heavy 5reps

WOD

Oly
Open WOD 11.1 – 5min AMRAP
1 Squat clean 75/50kg
1 Jerk 75/50kg

Non Oly
5min AMRAP
5 Thrusters 60/40kg
10 Kettle bell swings 24/16kg

GROUP B

1. Hang snatch – build to a heavy double
2. 30 Burpee muscle ups for time
3. Open WOD 11.1 – 5min AMRAP
   1 Squat clean 75/50kg
   1 Jerk 75/50kg