GROUP A
MOBILITY
Ankles
Hips
Thoracic
First rib
Wrists
OLYMPIC LIFT
A) Snatch 1st pulls + hang snatch 5×5+1
B) Snatch build to a heavy single
STRENGTH
A) Back squat 7×3
B) Back squat build to a heavy single
WOD
A) 9min AMRAP
10 Thruster 45/30kg
10 Box jumps
10 Overhead squats 45/30kg
10 Pull ups
B) 9min AMRAP
Thruster 45/30kg
Box jumps
Overhead squats 45/30kg
Pull ups
Option B increases by 2 reps each round starting at 10 reps first round
ie.
Round 1 10reps
Round 2 12reps
Round 3 14reps
etc etc
OPTIONAL EXTRAS
relay in teams 4 rounds
30m sled push
12 burpees
12 Ball slams

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