• Trigger/Warm-up/Mobilise/Activate

  • All who did not complete 12.2 on the weekend, please do so today as a Benchmark WOD!
  • 1a) The Open 2012 – WORKOUT 12.2

  • MEN – includes Masters Men up to 54 years old
  • Proceed through the sequence below completing as many reps as possible in 10 minutes of:
  • 34 kg Snatch, 30 reps
  • 61 kg Snatch, 30 reps
  • 74 kg Snatch, 30 reps
  • 95 kg Snatch, as many reps as possible

  • WOMEN – includes Masters Women up to 54 years old
  • Proceed through the sequence below completing as many reps as possible in 10 minutes of:
  • 20 kg Snatch, 30 reps
  • 34 kg Snatch, 30 reps
  • 45 kg Snatch, 30 reps
  • 54 kg Snatch, as many reps as possible

  • Score = Reps achieved

  • 1b) For the rest complete the following fo time:

  • 45 Thrusters for time (45 kg /27kg)
  • Score = Time

  • then..

  • 2) Complete the following 2 exercises in a couplet, resting 90 sec’s between Front squat and Strict Press efforts:
  • 1a) Front Squat
  • *10-10-10-10-10-10
  • (70% of your 1 RM across all sets)
  • 1b) Press (strict)
  • *10-10-10-10-10-10
  • (70% of your 1 RM across all sets)

  • Cool-down/Trigger Ball/Foam Roll/Stretch