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MGW

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Trigger/Warm-up/Mobilise/Activate

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WU – Bar drills Clean & Split Jerk

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1) High Hang Snatch & Snatch (i.e. 1 rep each)

2-2-2-2-2-2 (work up to a heavy load with perfect form)

Score = Max Load

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then…

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2) Complete the following Chipper for time:

1000 m run

100 Sit-up’s

100 KB SDHP (32 kg / 24 kg)

500 m run

50 Box Jumps

50 OHS (50 kg / 30 kg)

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Time cap = 20 min

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Score = Time or Time Cap plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Coach Dayle showing us new amd improved method of recording WODs on the board.