GROUP A & B
MOBILITY
Ankles
Hips
Thoracic
Front rack
Wrists
1
A) Tall jerks 3×3
Then split jerks 3×3
B) Every 3mins x 4 Rounds building
3 Touch and go cleans + 2 Front squats + 1 Jerk
2
A) Every 2mins x 5 rounds
20 Chest to bar pull ups – focus on staying tight
B) EMOM x 12mins
1st – 7/4 Muscle ups
2nd – 20 Wall balls 12/9kg 10/9′
3
A & B) 7min AMRAP
15 Kettle bell swings 24/16kg
50 Double unders
OPTIONAL EXTRAS
A) Front levers 3×5
GROUP B SESSION 2
- Deadlifts 3×10 moderate weight
- Dips 5×3
- Strict pull ups 5×5
