GW

.

Trigger/Warm-up/Mobilise/Activate

.

1) OHS 3-3-3-3-3 (Count sets when loads >80% of 1RM)

.

Complete every 90 sec’s

.

Score = Load

.

then…

.

2) Complete the following for time:

27 Thrusters (45 kg / 30 kg)

27 Pull-up’s

21 Thrusters (55 kg / 35 kg)

21 C2B Pull-up’s

15 Thrusters (65 kg / 40 kg)

15 Bar M-up’s (Scaling – C2B Pull-up’s and Bar Dips)

9 Thrusters (75 kg / 45 kg)

9 Ring M-up’s (Scaling – C2B Pull-up’s and Ring Dips)

.

*Time Cap 12 min

.

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

.

then…

.

3) With the remainder of the time – Practice HS’s / Handstand walking (Scaling – Tripod & Piked Push-up holds)

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Big Congrats to Matthew van Niekerk on coming third in his class at Nationals held in Western Cape last weekend ! As a party trick you should learn to OHS your bike 🙂