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

.

1) AMRAP the following for 3 Rounds (15 min):

1st min – SDHP (BB – 20kg/13kg)

2nd min – Alt. DB Snatch (30kg/20kg)

3rd min – DU

4th min – STOH (50kg/35kg)

5th min – Rest

.

Score = Total Reps

.

then…

.

2) Practice Muscle-up’s/Muscle-up Drills

a) Hips to Bar (band if needed)

b) Feet on box muscle-up drill (band if needed)

.

Score = For Quality

.

EXTRAS WOD:

.

Practice HS Walking to freestanding HSPU (walk 2m and F/HSPU, walk 2 m and F/HSPU)

.

Score = For Quality

.

“LITE” WOD

.

1) AMRAP the following for 3 Rounds (15 min):

1st min – Alt. SDHP (KB – 16kg/10kg)

2nd min – DB Snatch (20kg/10kg)

3rd min – Singles Jump rope

4th min – STOH (25kg/15kg)

5th min – Rest

.

Score = Total Reps

.

then…

.

2) Practice Band Assisted Pull-up’s

.

Score = For Quality

.

Featured Image –