Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) 7 min AMRAP of:

3 TNG Power Snatch (61kg/43kg) – min of 3 TNG reps per set

3 Hanging knee raises

6 TNG Power Snatch (61kg/43kg) – min of 3 TNG reps per set

6 Hanging knee raises

etc…

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Score = Total Reps

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then…

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2) Back Squat 3-3-3-3-3 (80% 1RM)

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Score = Load

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3) Strict C2B Pull-up’s

RM-RM-RM

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Score = Total Reps

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LITE WOD

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1) 7 min AMRAP of:

3 TNG Deadlift (40kg/25kg) – min of 3 TNG reps per set

3 Toes to Bar

6 TNG Deadlift (40kg/25kg)  Рmin of 3 TNG reps per set

6 Toes to Bar

etc…

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Score = Total Reps

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then…

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2) Back Squat 3-3-3-3-3 (80% 1RM)

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Score = Load

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3) Strict Ring Rows

RM-RM-RM

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Score = Total Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Coach Carl getting his MU practice in before the Open starts this weekend.