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Trigger/Warm-up/Mobilise/Activate
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a) High Hang Snatch – Take 10 min to work up to a heavy single (Not neccessarily a 1RM) i.e. 1-1-1-1-1-1
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b) EMOM – Complete 1 snatch at […]
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1) EMOM complete the following for 10 min:
Even Min – 10 BB Facing Burpees
Odd Min – 40 DU’s
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Score = Score out of a possible 50 BB Facing burpees and 200 DU’s
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GWM
Trigger/Warm-up/Mobilise/Activate
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WOD
1) EMOM for 10 min complete 5 TNG Snatches on 58% of your 1 RM Snatch.
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Score = Reps achieved out of a possible 50
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then…
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2) For time:
30 Burpee Muscle-up’s
30 […]
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Trigger/Warm-up/Mobilise/Activate
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WOD
1) 1 & 1/4 Front Squat 5-5-5-5-5 (70% of your 1 RM Clean)
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then…
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2a) Complete 9-7-5 of the following:
Squat clean and push jerk (70 kg)
DU’s
Record your time…but straight into…
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WOD
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1a Practice the following for 10 min – Free Standing kipping HSPU’s OR Kipping HSPU’s OR HS Holds
* During the rest complete Thoracic Opening over a wall ball 20 sec x 1
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1b Review […]
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Trigger/Warm-up/Mobilise/Activate
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1) TNG Snatch on 65% 1 RM – As many reps as possible without dropping the bar….you can reset your hook grip and go – no resting in the hang position!
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Benchmark Score = Reps
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2) TNG Power Clean […]
