Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Segment Snatch, Snatch 2-2-2-2-2-2

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Score = Load

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2) Strict HSPU’s

5 x Max Reps

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Score = Total Reps

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Scaling – Reduced Height/Banded-Jacket/Piked PU

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then…

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2) Complete the following for time:

10-9-8-7-6-5-4-3-2-1

Power Clean (90kg/54kg)

and

5 m Shuttles

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TC = 10 min

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Score = Time/TC plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – After doing 6 x 8 front squats on 75% then assuming the recovery dead man position, you then realise you still have to do the wod and  max bar muscle ups. #oneofthosedays