Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Complete the following for time:
21-15-9 Pistols (alternating)
9-7-5 Snatch (75kg/48kg)
.
TC = 5 min
.
Score = Time/TC plus 1 sec/rep missed
.
then…
.
2) Weighted Pistols 3-3-3-3-3 each leg for load
.
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Front Squat 6×10 (70% 1RM)
.
Score = Load
.
then…
.
2)Complete the following Chipper for Time:
10 Bar Muscle-up’s
10 Thrusters (60kg/35kg)
10 Triple Unders
40 C2B Pull-up’s
40 Thrusters (40kg/25kg)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Complete 5 Rounds of the following for time:
5 Clean & Jerk (80kg/52kg)
Run 400 m
.
TC = 14 min
.
Score = Time or TC plus 1 sec/rep missed
.
then…
.
2)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Back Squat (85% 1RM) 3-3-3-3-3 (leave every 2 min)
.
Score = Load
.
then…
.
2) AMRAP the following for 12 min:
20 Alternating Lunge Jumps
10 Burpee Box Jump Overs (61cm/51cm)
5 Kipping Deficit HSPU’s
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Squat Clean Thruster 3-3-3-3-3 (for max load)
.
Score = Load
.
then…
.
2) Complete the following for time:
9-7-5 Hang Power Clean (110kg/72kg or 75% 1RM)
21-15-9 Alternating DBL Snatch (40kg/25kg)
.
TC = 10 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Complete 6 Rounds for time of:
Run 500 m
10 Burpee Box Jump Overs (61cm/51cm)
5 Rope Climbs (4, 1 m)
.
TC = 24 min
.
Score = Time / TC plus 1 sec/rep missed
.
then…
