WM

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Trigger/Warm-up/Mobilise/Activate

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WOD (1)

Skin the Cat – Take 10 min to get in quality reps (No score, for quality!)

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WOD (2)

Complete “Death by” – Burpees and DB OR KB Thrusters (24 kg / 16 kg each)

On the 1st min complete 1 Burpee and 1 Thruster (DB / KB) (24 kg / 16 kg each)…continue adding 1 rep per min per mvt until you can no longer complete the designated reps in the respective minute.

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Score = Total reps completed (if you do not make 10 minutes then start the next minute aiming to achieve 3 less reps than where you failed. Try maintain this through to 10 min)

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Snatch OHS bar mobility, snatch progressions and skill transfer ex’s (bar only 10 min)\

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WOD (3) 

Run 2 km for time 

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Brett Aka “Captain America” Miller getting Clean and split jerk PR for 136kg. Well done big guy, how bout that 2km run today then 🙂