WM

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Trigger/Warm-up/Mobilise/Activate

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1) Complete 5 repeats of the following Snatch Complex every 90 sec’s:

1 Snatch Segment Pull (Pause at 2,5 cm, knee, hip, finish); 1 High Hang Snatch; 1 Hang Snatch (knees); 1 Snatch (floor); 1 Snatch Balance

I.e. 5-5-5-5-5 

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Score = Load

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then…

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2) Complete 12-9-6-3 of the following for time:

Power Snatch (75 kg/45 kg OR 70% 1RM)

Burpee Bar Muscle-up

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Time Cap 15 min

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Score = Time plus 1 sec/rep missed

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Scaling:

Complete 12-9-6-3 of the following for time:

Power Snatch (Appropriate loading)

Burpees

Pull-up’s/Assisted PU’s/Ring Rows

Ring Dip’s/Assisted Ring Dips/Bar Dips/Assisted Bar Dips/Seated Parallettes¬†

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Time Cap 15 min

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Score = Time plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Angie practising handstand holds and nailing them.