GW

Trigger/Warm-up/Mobilise/Activate

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1) Complete the following for time:

9 Burpee to Strict deficit HSPU (10 kg bumper/ 5 kg bumper – depth)

9 Thruster (50 kg / 35 kg)

7 Burpee to Strict deficit HSPU (10 kg bumper/ 5 kg bumper – depth)

7 Thruster (50 kg / 35 kg)

5 Burpee to Strict deficit HSPU (10 kg bumper/ 5 kg bumper – depth)

5 Thruster (50 kg / 35 kg)

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Score = Time

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then…

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2) Complete the following Sprint Chipper for time!

3 Legless Rope Climbs

6 Rope Climbs

3 Snatches (squat) (70 kg / 49 kg)

6 Power Snatches (70 kg / 49 kg)

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Score = Time

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then…

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3) Take 5-10 min to practice DU’s/TU’s

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Oriana, Moritz and Leonie going through an On Ramp course, finishing night off with sprint chipper!