Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 12 min complete the following complex, climbing your load every 2nd min:
1 Power Clean
1 Clean
1 Push Press
1 Push Jerk
1 Split Jerk
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* Inrease the loading every 2nd minute!
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Score = Max load achieved
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Scaling –
EMOM for 12 min complete the following complex, climbing your load every 2nd min:
1 Power […]
G
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Trigger/Warm-up/Mobilise/Activate
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1) Complete 3 Rnds of the following:
HS Walk – Max Distance (if you come down before 20 m try accumulate at least 10-15 m before moving on)
Rest 1 min
1 min Cumulative Time HS on parallettes
WM
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Trigger/Warm-up/Mobilise/Activate
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1) High Hang Snatch
3-3-3-3-3 (Count sets with a load of >80% of 1RM)
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Score = Load
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Scaling:
PVC & Bar drills as directed by coach
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Then…
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2) Complete […]
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (96% of 1 RM) *Last completed 6 May (if you missed, complete on 93% 1RM)
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Scaling for Beginners:
Front Squat – a moderately heavy load with excellent form
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then…
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2) Complete […]
MG
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Trigger/Warm-up/Mobilise/Activate
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1)
a) Rope Pull-up’s – Max Reps x 5 sets (2 hands on 1 rope)
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Score = Total Reps
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b) Barbell OHS Pistols – 3 reps x 5
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Score = Load per leg […]
W
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Trigger/Warm-up/Mobilise/Activate
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1a) Clean (Power to Max then opt to squat clean) & Jerk – Take 10 min to work up to a max for the day (Not neccessarily a 1RM).
1b) EMOM 6 min – 1 Clean & Jerk at 90% of the Max for […]
