- Trigger/Warm-up/Mobilise/Activate
- **Include DU’s in Warm-up (2 attempts at max reps in 1 min)
- 1) Power Snatch EMOM
- EMOM 5 Power Snatch at 55% of your 1 RM for 5 min
- EMOM 3 Power Snatch at 75% of your 1 RM for 5 min
- EMOM 1 Power Snatch at 85% of your 1 RM for 5 min
- then…
- 2) Complete 21-15-9 of the following couplet for time:
- 21 Burpees
- Run 400 m
- 15 Burpees
- Run 200 m
- 9 Burpees
- Run 100 m
- UWS athletes re-test on WOD from last week – 2 Rounds for time – HS Walk 10 m; 14 Pistols – alternating each leg (16 kg / 8 kg)
- Score = Time
- Cool-down/Trigger Ball/Foam Roll/Stretch