GW

Trigger/Warm-up/Mobilise/Activate

.

1) Complete the following for time:

27  Burpees

27 DB Power Snatch (30 kg / 15 kg)

21 Burpees

21 DB Power Snatch (30 kg / 15 kg)

15 Burpees

15 DB Power Snatch (30 kg / 15 kg)

9  Burpees

9 DB Power Snatch (30 kg / 15 kg)

.

*Alternate Snatches

.

Time Cap 10 min

.

Score = Time OR Time plus 1 sec/rep missed

.

2) Complete the following for time but quality comes first:

10 Legless Rope Climbs (Substitution – Leg assisted / Rope Pull-up’s or Ring Rows – 60 in total)

100 GHD *Only for those experienced with GHD work (Substitution – 200 hallow arch lifts)

.

Score = Time

.

3) With the remaining time…practice HS holds (Freestanding/at wall, coach chooses) 

.

Score = Longest hold time

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Chael showing us the easiest  way to use the Assault Bike.