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Trigger/Warm-up/Mobilise/Activate

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Bar Warm-up – OH mobility and Snatch progressions & skill transfer and Filthy Fifty Mvts.

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WOD

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1

a) Snatch – Take 10 min to work up to a heavy triple (Not neccessarily a 3RM) i.e. 3-3-3-3-3-3

b) EMOM – Complete 3 snatch at 80% of this heavy triple for 5 min (i.e. 15 reps)

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then…

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2) The benchmark workout “Amanda” –  Complete 9-7-5 of the following couplet for time:

Muscle-ups

Snatches (61 kg / 43 kg)

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Score = Time

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Scaling – Substitute 1 Muscle-up for 2 C2B Pull-ups and 2 Bar Dips

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Record your Benchmark Score!

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Nothing like bit of running on a Friday night to get the thirst on for Friday nights “Beers at the Box”