Foam Roll/Trigger/Warm-up/Mobilise/Activate
WOD
1a) If you missed on Thursday/Friday, take 15 min to find your Strict Press 1RM
Score = Load
1b) If you missed Heavy Grace yesterday…plse complete today:
Complete the following for time:
Heavy Grace – 30 Clean and Jerks (102kg/71,4kg or 70% 1RM) for time
Time Cap 10 min
Score = Time / […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Take 15 min to find your Strict Press 1RM
.
Score = Load
.
then…
.
2) AMRAP the following for 20 min:
Row 500 m or 50 SDHP (20 kg/13kg)
25 Push-up’s
50 DU’s
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Snatch Complex – For max load with great form!
2 Pos. Segment Snatch DL (knees & Pockets – 2 sec pause)
Hang Snatch
Snatch
Snatch Balance
OHS
.
5-5-5-5-5
.
then…
.
Score = Load
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Snatch Complex – For max load with great form!
2 Pos. Segment Snatch DL (knees & Pockets – 2 sec pause)
Hang Snatch
Snatch
Snatch Balance
OHS
.
5-5-5-5-5
.
then…
.
Score = Load
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Complete 27-21-15-9 of:
Thruster (45kg/30kg)
C2B Pull-up’s
.
TC = 12 min
Score = Time
.
then…
.
2) Complete the following EMOM for 10 min:
Even min: 15 Ring Dip’s
Odd min: 2 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Front Squat 6×6 (6×6 70% 1RM Wk2 – do this, this week even if you missed week 1)
.
Score = Load.
.
then…
.
2) Tabata the following:
a) Row
.
1 min Transition
