GW
.
Trigger/Warm-up/Mobilise/Activate
.
1) Practice Kipping Pull-up’s for 10 min
.
2) Practice HS holds for 10 min (Scaling – practice at the wall with a coach spotting or practice Piked Push-up holds)
.
3) Practice the Snatch for 10 min – Coach leads […]
GWM
.
Trigger/Warm-up/Mobilise/Activate
.
1) Snatch
3-3-3-3-3
.
Score = Load (Beginners must remain on a load that they can maintain safe form with)
.
then…
.
2) Complete 5 rounds of the following for time – (if you are […]
WM
.
Trigger/Warm-up/Mobilise/Activate
.
1) Death by Thrusters (45 kg / 27 kg) starting at 10 reps:
1st min – 10 reps
2nd min – 12 reps
3rd min – 14 reps
4th min – 16 reps
5th min – 18 reps
6th […]
G
.
Trigger/Warm-up/Mobilise/Activate
.
1) Strict Ring Dip’s
a) 3-3-3-3-3 (climbing)
b) 10-10-10
.
*1 min Rest between repeats.
**Weight or deload as needed!
.
2) Complete the following for time:
60 DU’s
50 Box Jumps (61 cm/ […]
MGW
.
Trigger/Warm-up/Mobilise/Activate
.
1) EMOM for 7 min:
5 TNG Power Clean’s (90 kg / 54 kg or 65% of your 1RM)
.
Score = Reps achieved out of a possible 35
.
then…
.
2) Complete the following for max […]
GW
.
Trigger/Warm-up/Mobilise/Activate
.
1) AMRAP the following for 10 min:
10 C2B Pull-ups
10 Thrusters (45 kg / 27 kg)
10 BB Facing Burpees
.
Score = Time
.
then…
.
2) EMOM for 5 min:
5 […]
