Trigger/Warm-up/Mobilise/Activate
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1) Last Man Standing Qualifyer – “Pain Train” (http://www.lms360.co.za/ENTRIES/Online-Qualifiers/index.php/)
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Elite:
Complete the following 15-12-9-12-15 for time:
Thruster (50kg/35kg)
C2B Pull-up
into…
70 DU’s
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Intermediate & Masters:
Complete the following 15-12-9-12-15 for time:
Thruster […]
Trigger/Warm-up/Mobilise/Activate
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1) Strict Press 5-5-5-5-5 at 75% 1RM (Leave every 90 sec)
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Score = Load
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then…
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2) AMRAP the following for 20 min:
Run 200 m (Use a weight vest if you have one – 9 kg/6 kg)
Trigger/Warm-up/Mobilise/Activate
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a) Strict Muscle-up’s
Max Reps – Max Reps – Max Reps
Score = Reps for each set
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Scaling – C2B Pull-up’s/Ring Rows & Ring/bar/parallette dips (Banded assistance if need)
b) Kipping Muscle-up’s
1 x Max Reps
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Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
27 Thruster (43 kg/30 kg)
27 Pull-up’s
21 Thruster (50 kg/35 kg)
21 C2B Pull-up’s
15 Thruster (60 kg/42 kg)
15 Bar Muscle-up’s
9 Thrusters (70 kg/49 kg)
9 Ring Muscle-up’s
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Trigger/Warm-up/Mobilise/Activate
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1) Back Squat 3-3-3-3-3 at 80% 1RM (Leave every 2 min)
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Score = Load
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then…
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2) Complete the following for time:
75 Clean (power) & Jerks/Push Press (40 kg/28 kg)
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Score = Time OR Time Cap […]
