WOD

Trigger/Warm-up/Mobilise/Activate

Suggested Warm-up for 1 RM Testing:

5 @ 40-50%

3 @ 60%

1 @ 75%

1 @ 85%

Do not attempt a 1RM on your old PB, rather set it up 1-2 kg or so heavier and hit that, then look to increase

appropriately further.

Any PB of 1-5 kg is good! Remember not to get greedy and place your self at risk of injury!

1) Oly:

BENCHMARK – Find your new 1 RM Snatch

Score = Load

then…

2) Met Con Benchmark:

“Fran” – 21-15-9 of:

Thruster (43kg/30kg)

Pull-ups

Time Cap 10 min

Score = Time/Time plus 1 sec/rep missed

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Dean and Dave at Last Man Standing 2015 on some heavy deadlifts!