Trigger/Warm-up/Mobilise/Activate
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1) 1 Clean and 2 Split Jerk 1,2 – 1,2 – 1,2 – 1,2 – 1,2 (75% 1RM)
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then…
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2) Death by Burpee Pull-up’s: 1st min – comlete 1 burpee pull-up
2nd min – complete 2 burpee pull-up’s
3rd min – complete 3 burpee pull-up’s
…continue until you can no longer complete the given number of reps in the respective minute!
If you […]
Trigger/Warm-up/Mobilise/Activate
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1) Snatch Pull 3-3-3 (105% of 1 RM)
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then…
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2) Take 3-5 attempts to establish a Max broad jump (m) Record your benchmark score at the back of your books!
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then…
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2) Complete the following for time: 2a) 100 Shoulder taps at the wall (If you can do this while free Hand Standing, then do so!) Scaling – Feet […]
Trigger/Warm-up/Mobilise/Activate
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1) Complete the following ring complex for 15 min: 1a) Tuck sit, to inverted hang to skin the cat (5 sec hold each position) 1b) SCALED MVT – 5 sec Tuck sit (parallettes), rest 10 sec then 5 sec Bar Hang (with activated lats) leg’s straight then 5 sec Bar Hang with knees tucked as […]
Trigger/Warm-up/Mobilise/Activate
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1) High Hang Clean *3-3-3-3-3 (83% of 1RM Clean)
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then…
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2) Complete the following couplets for time…. 3 Rounds of:
15 HSPU’s
15 Medicine Ball Cleans
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…straight into…
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3 Rounds of:
7 Muscle-up’s
7 Hang Power Cleans (42 kg / 70 kg)
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Time Cap 15 min
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Score = Time or Time plus 1 sec per rep missed
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Janice focusing on her double unders […]
Trigger/Warm-up/Mobilise/Activate
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1a) High Hang Snatch (85% of your 1RM Snatch) *4-4-4-4-4-4
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1b) Snatch Pull 3-3-3
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then…
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2) AMRAP the following movements for the designated time: 1 min of HSPU’s
2 min of Muscle-ups (Substitution – 1 min of Pull-up’s/ Ring Rows and 1 min of Dips)
3 min of Toes to Bar
4 min of Air Squats
5 min of HR Burpees
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Score = Total Reps (in […]
