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

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RX’ED WOD

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1)

a) Snatch Bar Mobility and Drills (Open Athletes)

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the rest…

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b) Segment Snatch Pull, Hang Power Snatch, Hang Snatch 3-3-3-3-3 (for those not doing the Open)

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Score = Load

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then…

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2) Complete 2 Rounds of the following for max reps (Open athletes 1 Round):

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1 min AMRAP – Pull-up’s

1 min AMRAP – Power Cleans (50kg/30kg)

1 min AMRAP – BB Facing Burpees

1 min AMRAP – STOH (50kg/30kg)

1 min AMRAP – Toes to Bar

1 min AMRAP – Rest

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Score = Total Reps

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“LITE” WOD

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1)

a) Snatch Bar Mobility and Drills (Open Athletes)

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the rest…

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a) Segment Snatch Pull, Hang Power Snatch, OHS 3-3-3-3-3 (for those not doing the Open)

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Score = Load

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then…

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2) Complete 2 Rounds of the following for max reps (Open athletes 1 Round):

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1 min AMRAP – Ring Rows

1 min AMRAP – Power Cleans (30kg/20kg)

1 min AMRAP – Burpees

1 min AMRAP – STOH (30kg/20kg)

1 min AMRAP – Hanging Knee Raise Or Sit-up’s

1 min AMRAP – Rest

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Score = Total Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Who does 16.1 for fun, well John does and him lying in the foetal position afterwards shows me how much fun he had 🙂