GWM
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Trigger/Warm-up/Mobilise/Activate
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WU – Bar drills Clean & Split Jerk
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WOD
1) EMOM for 10 min complete the following for time:
1 Legless Rope Climb (4 m with jump or 3,7 m no jump)
5 Strict Bar Dips (load with […]
WM
Trigger/Warm-up/Mobilise/Activate
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WOD
1) Pause Front Squat
5-5-5 (75% of 1RM)
* Pause for 3 counts at rock bottom
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then…
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2) AMRAP the following for 20 min:
10 Squat Clean Thruster (43 kg / 30 kg)
300 m […]
G
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Trigger/Warm-up/Mobilise/Activate
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Bar Warm-up – OH mobility and Snatch progressions & skill transfer and Filthy Fifty Mvts.
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WOD
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1
a) Snatch – Take 10 min to work up to a heavy triple (Not neccessarily a 3RM) i.e. 3-3-3-3-3-3
b) […]
W
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Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 10 min – 2 Snatch (80% of your 1RM) –
*Progression from what last completed on 27 Oct 65% 1RM for 5; 11 Nov 14 70% 1RM for 4; 14 Nov 14 75% 1RM for 3! If you missed a week […]
MG
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Trigger/Warm-up/Mobilise/Activate
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1) TGU 3-3-3-3-3 (each side)
Score = Max Load
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then…
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2) Complete the following for time:
200 DU’s
30 m HS Walk
5 Free standing HSPU (I.e. Headstand to HSPU)
30 m HS Walk
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MGW
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Trigger/Warm-up/Mobilise/Activate
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WU – Bar drills Clean & Split Jerk
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1) High Hang Snatch & Snatch (i.e. 1 rep each)
2-2-2-2-2-2 (work up to a heavy load with perfect form)
Score = Max Load
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then…
