WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

Suggested Warm-up for 1 RM Testing:

5 @ 40-50%

3 @ 60%

1 @ 75%

1 @ 85%

Do not attempt a 1RM on your old PB, rather set it up 2 kg or so heavier and hit that, then look to increase

appropriately further.

Any PB of 1-5 kg is good! Remember not to get greedy and place your self at risk of injury!

1) BENCHMARK – Find your new 1 RM Clean (squat) & Split Jerk

Score = Load

then…

2) Met Con Benchmark:

“Diane” – 21-15-9 of:

Deadlift (102kg/70kg)

Handstand Push-up

Time Cap 10 min

Score = Time

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Dean on Pull-up’s at Last Man Standing! Congrats on a brilliant

performance, placing 4th overall missing podium by 1 pt only!