Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
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1)
a) Clean and Jerk Bar Drills (Open Athletes)
.
the rest…
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b) Segment Clean Pull, Hang Clean, Clean, Push Jerk, Split Jerk 5-5-5 (for those not doing the Open)
.
Score = Load
.
then…
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2) Complete the following for time (Open athletes 1 Round; the rest 3 Rounds):
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300 m Overhead Bumper Plate Run (20kg/10kg)
15 Burpees
15 Push-up’s
10 m Waiter walk each side (20kg/10kg)
.
TC = 15 min
.
Score = Time / TC plus 1 sec per rep missed
.
“LITE” WOD
.
a) Clean and Jerk Bar Drills (Open Athletes)
.
the rest…
.

a) Segment Clean Pull3-3-3-3-3 (for those not doing the Open)
.
Score = Load
.
then…
.
2) Complete the following for time (Open athletes 1 Round; the rest 3 Rounds):
.
300 m Overhead Bumper Plate Run (10kg/5kg)
15 Burpees
15 Push-up’s
10 m Waiter walk each side (10kg/5kg)
.
TC = 15 min
.
Score = Time / TC plus 1 sec per rep missed
.
Cool-down/Trigger Ball/Foam Roll/Stretch
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