M

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Trigger/Warm-up/Mobilise/Activate

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WOD

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1

a) Snatch – Take 10 min to work up to a heavy single for the day (Not neccessarily a 1RM)

b) EMOM 6 min – 1 Snatch at 80% of the Max for the day.

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Score = Loads

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2) EMOM complete the following for 10 min:

30 DU’s

Sprint 80 m

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3) AMRAP 10 min:

100 m Run

10 KB Swings (24 kg / 16 kg)

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Score = Distance Run and Reps complete

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Kevin “Mr Coffee” enjoying his row on 15.5 on Fri. Quietly happy that the Open is over, time to deload .