• 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