WM
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Trigger/Warm-up/Mobilise/Activate
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1) Complete the following couplet for time:
9 Clean (Squat) & Jerk (any) (90 kg / 54 kg)
100 DU’s
6 Clean (Squat) & Jerk (any) (90 kg / 54 kg)
100 DU’s
3 Clean (Squat) & Jerk (any) (90 […]
MG
Trigger/Warm-up/Mobilise/Activate
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1) 20 Min AMRAP:
50 SDHP (24 kg / 16 kg)
25 Pull-up’s
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Score = Total Reps
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2) Complete the following for time:
50 Box Jump (70 cm / 60 cm)
50 Alternating Pistols
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Score […]
Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (80% of 1 RM)
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Complete Every 2nd min (12 min)
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Score = Load
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then…
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2) AMRAP 15 min:
100 DU’s
20 HSPU
10 Power Cleans (85 kg […]
MG
Trigger/Warm-up/Mobilise/Activate
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1) Technique Practice – Snatch (Bar Mobility, Progressions and Skill Transfer exercises with empty bar – Coach Leads)
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2) Rings – Practice Skin the Cat (10 min) (Avoid fatigue, only practice)
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3) Practice DU’s for 5 min (Again Ample Rest, […]
M
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Trigger/Warm-up/Mobilise/Activate
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WOD
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1) AMRAP the following for 10 min:
Jog 50 m
3/4 Pace Run 50 m
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Score = Distance covered
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then…
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Tabata (20 s on: 10 s off x 8) […]
WM
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Trigger/Warm-up/Mobilise/Activate
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1) OHS Mobility Sequence with Barbell and Stretches (Bar on knees bottom squat hold 10 sec; OH position hold 10 sec, OHS bottom hold 10 sec x 3 sets then…stretch glutes – knee opp shoulder and shin to chest – 10 sec x 2 each; stretch […]
