GWM

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Trigger/Warm-up/Mobilise/Activate

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1) 3 Position Snatch Deadlift

3-3-3

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2) 3 Position Snatch Pull

3-3-3

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then…

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2) Complete 5 Rounds of:

5 Bar Muscle-up’s

7 Snatches (squat) (60 kg/40 kg)

9 BB Facing Burpees

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Time Cap = 16 min

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Score = Time OR Time Cap plus 1 sec/rep missed

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Scaling:

4) “ALL”

Complete 5 Rounds of:

5 Pull-up’s (assisted/normal)

5 Dips (assisted/normal)

7 Snatches (squat) (appropriate loading)

9 BB Facing Burpees

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Time Cap = 16 min

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Score = Time OR Time Cap plus 1 sec/rep missed

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Featured Image – OHS throwdown –  Brett “Brettzilla” vs Tammy “Hand Skoene”. a 100kg vs 25kg lift. and wow did Tammy make that 100kg lift look easy 😉