Trigger/Warm-up/Mobilise/Activate
.
1) Complete the following for time:
27 Thruster (43 kg/30 kg)
27 Pull-up’s
21 Thruster (50 kg/35 kg)
21 C2B Pull-up’s
15 Thruster (60 kg/42 kg)
15 Bar Muscle-up’s
9 Thrusters (70 kg/49 kg)
9 Ring Muscle-up’s
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Trigger/Warm-up/Mobilise/Activate
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1) Back Squat 3-3-3-3-3 at 80% 1RM (Leave every 2 min)
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Score = Load
.
then…
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2) Complete the following for time:
75 Clean (power) & Jerks/Push Press (40 kg/28 kg)
.
Score = Time OR Time Cap […]
G
.
Trigger/Warm-up/Mobilise/Activate
.
1) a) Complete 10 of the following complex – Front lever Hold (3 sec), Skin the Cat, Rear lever hold (6 sec)
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Score = For quality (note leverage)
.
* Levers – Full/straddle/flatback/tuck/tuck hang – Front/kneeling […]
WMG
.
Trigger/Warm-up/Mobilise/Activate
.
1a) Tall Jerk (split) 5-5-5
1b) Rack/Blocks Jerk (split) 5-5-5-5-5 (75% 1RM)
.
then…
.
2) Complete the following sprint chipper for time:
15 Snatch (squat) (61 kg / 43 kg OR 55% 1RM)
100 DU’s
MG
.
Trigger/Warm-up/Mobilise/Activate
.
1) OHS 5-5-5-10 (5’s on 75% 1RM leaving every 90 sec; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 60% 1RM)
.
Score = Loading on 5’s and Loading on 10
.
W
.
Trigger/Warm-up/Mobilise/Activate
.
1) Back Squat 5-5-5-5-5 at 75% 1RM (Leave every 90 sec’s)
.
then…
.
2) Complete the following :
12 min AMRAP:
Min 0 – 1: AMRAP Power Snatch (70 kg / 49 kg or 60% 1RM Snatch)
