Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) AMRAP the following for 14 min:
9 m HS Walk
7 Hang Power Cleans (70kg/45kg)
5 BB Facing Burpees
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Score = Total Reps
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then…
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2) Take 10 min to work up to a max for 1 Snatch, 1 Snatch Balance.
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Score = Load
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LITE WOD
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1) AMRAP the following for 14 min:
18 SS Hip Touches
7 Hang Power Cleans (40kg/25kg)
5 Burpees
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Score = Total Reps
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then…
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2) Take 10 min to work up to a heavy triple on the Snatch Balance
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Score = Load
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Mandy and Nash , giving each other a pre 16.3 fist bump, how do I know it was pre and not post 16.3, well cos they both still standing 🙂