Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1)
a) Snatch Bar Drills (Open Athletes)
.
the rest…
a) Segment Snatch Pull, Hang Snatch, Snatch 3-3-3-3-3 (for those not doing the Open)
.
Score = Load
.
then…
.
2) Complete the following for time (Open athletes 1 Round; the rest 3 Rounds):
1x 10 m Inchworm
10 OHS (50kg/30kg)
4 x 10 m Bear Crawl
10 Power Cleans (50kg/30kg)
.
TC = 12 min
.
Score = Time / TC plus 1 sec per rep missed
.
EXTRAS WOD
.
See the Class/Itensity Whiteboard.
.
“LITE” WOD
.
1)
a) Snatch Bar Drills (Open Athletes)
.
the rest…
a) Segment Snatch Pull 3-3-3-3-3 (for those not doing the Open)
.
Score = Load
.
then…
.
2) Complete the following for time (Open athletes 1 Round; the rest 3 Rounds):
1 x 10 m Inchworm
10 OHS (30kg/20kg)
4 x 10 m Bear Crawl
10 Power Cleans (30kg/20kg)
.
TC = 12 min
.
Score = Time / TC plus 1 sec per rep missed

.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Kevin enjoying his sets of bear crawls in todays workout.