G
.
Trigger/Warm-up/Mobilise/Activate
.
1) Complete the following for time:
20 Strict HSPU’s
20 Strict C2B Pull-ups
20 Strict Ring Dip’s
20 Strict T2B
15 HSPU’s
15 C2B Pull-up’s
15 Ring Dip’s
15 T2B
10 […]
W
.
Trigger/Warm-up/Mobilise/Activate
.
1) Squat Clean Thruster
3-3-3-3-3
.
Score = Max Load
.
then…
.
2) Back Squat (*last completed 10 April – if missed complete at 5% less on a & b)
a) 10-10-10 (70% 1RM)
MG
.
Trigger/Warm-up/Mobilise/Activate
.
1) Snatch High Pull (from hips then from knees then from floor) & then Power Snatch (i.e. 4 reps)
4-4-4-4-4
.
Score = Load but focus is on quality positioning!
.
Then…
.
2) AMRAP the following for 18 […]
MGW
.
Trigger/Warm-up/Mobilise/Activate
.
WOD
.
1) Complete the following:
a) HSPU’s for max depth – 5-5-5-5-5
b) Dips for max load – 5-5-5-5-5
c) L-sit Pull-up’s – Max Reps – Max Reps – Max Reps
.
Scores = Loads and Reps
GW
Trigger/Warm-up/Mobilise/Activate
.
1) Complete the following for time:
27 Burpees
27 DB Power Snatch (30 kg / 15 kg)
21 Burpees
21 DB Power Snatch (30 kg / 15 kg)
15 Burpees
15 DB Power Snatch (30 kg / 15 kg)
9 […]
G
.
Trigger/Warm-up/Mobilise/Activate
.
WOD
1) Back Squat (*last completed 3 April – if missed complete at 5% less on a & b)
a) 10-10-10 (65% 1RM)
b) 1 x 20 (55% 1 RM)
.
Rest 90 sec
.
Score = Loads
