GWM
Trigger/Warm-up/Mobilise/Activate
.
WOD
1) EMOM for 10 min complete 5 TNG Snatches on 58% of your 1 RM Snatch.
.
Score = Reps achieved out of a possible 50
.
then…
.
2) For time:
30 Burpee Muscle-up’s
30 […]
WM
Trigger/Warm-up/Mobilise/Activate
.
WOD
1) 1 & 1/4 Front Squat 5-5-5-5-5 (70% of your 1 RM Clean)
.
then…
.
2a) Complete 9-7-5 of the following:
Squat clean and push jerk (70 kg)
DU’s
Record your time…but straight into…
.
G
.
Trigger/Warm-up/Mobilise/Activate
.
WOD
.
1a Practice the following for 10 min – Free Standing kipping HSPU’s OR Kipping HSPU’s OR HS Holds
* During the rest complete Thoracic Opening over a wall ball 20 sec x 1
.
1b Review […]
W
.
Trigger/Warm-up/Mobilise/Activate
.
1) TNG Snatch on 65% 1 RM – As many reps as possible without dropping the bar….you can reset your hook grip and go – no resting in the hang position!
.
Benchmark Score = Reps
.
2) TNG Power Clean […]
GW
Trigger/Warm-up/Mobilise/Activate
.
WOD
1) Clean (Squat) and Jerk (split)
3-3-3-3-3
.
Score = Load
.
then…
.
2) Complete 21-15-9-6-3 of the following for time:
Cluster (43 kg / 30 kg)
C2B Pull-up
.
Time Cap 15 […]
M
.
Trigger/Warm-up/Mobilise/Activate
.
WOD
.
1) Complete the following for time:
100 BB Facing Burpees
.
Time Cap 10 min
.
Score = Time plus 1 sec / rep missed
.
then…
.
2) Complete the […]
