M

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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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a) Snatch – Take 15 min to find max snatch for the day.

NB – Everytime you fail, you must complete 10 burpees before your next attempt!

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then…

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2) Odd object run (Men 1×15 kg BB bumper / Women 1×10 kg BB bumper):

Bumper Plate Run for time:

500 m pinch grip run – BB bumper pincher gripped btwn thumb and 4 fingers

500 m “waiter” run – BB bumper held overhead like a waiter holding a plate

500 m “heart beat” walk/run – In order to move you must press the bumper away from your chest and return it – 1 press per 5 steps moved

500 m overhead BB plate run – BB bumper is held overhead (bumper held above head for duration of walk/run)

* Everytime you stop to rest or fail on any of the above mvts then you must complete 5 HR burpees before moving on. The burpee ends with you picking up the plate and pressing it overhead (i.e. no jumping)

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – I know I have made this face before, cos every box has a culprit or two.