DATE – Saturday

 

Warm-up: Dynamic warm-up

 

Mobility: Banded shoulder stretches

 

5 min warm-up / tech – Power Clean + Push Jerk

 

WOD A) ‘Touch and go’ power clean + push jerk x 5 – Every 90s x 6 rounds (bias perfect mechanics and movement efficiency over loading)

 

WOD B)

15 min AMRAP:

10 x Hand release push-ups

15 x Wallballs (20/14)

20 x Kettlebell swings (24/16)