Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Always Fit League WOM November 15.3A,B (http://alwaysfitleague.com/2015/11/06/wom-november-2015/)

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WOM Nov 15.3A

Find a 1 Rep Max Snatch

Time Cap is 5 minutes

Then there is a 1 min transition and at 6 min NOV 15.3B Starts…

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WOM NOV 15.3B

Complete 21-15-9-6-3 of:

Thrusters (45kg/30kg)

C2B Pull-ups

BB Facing Burpees

Time Cap is 15 min

Note: Both WOM’s must be completed within the same 21 minutes

*Loading/Scaling variations are indicated below for the different divisions

.Table Nov 15.3B

then…

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ECC Competitors – Mobilise, the rest of the class…

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2) Bar Dips

5-5-5-5-5

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Score = Load

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – AFL’s Nov 15.3A, B (http://see http://alwaysfitleague.com/2015/11/06/wom-november-2015/)