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

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1) EMOM 10 min – 3 TNG Snatch (start on 60% & climb to a max)

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Score = Total load (load of each lift x reps completed)

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2) Deadlift 3-3-3-3-3 (Climbing – for a heavy load for the day. NB – perfect form and be safe!)

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Score = Load

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3) Tabata:

Hang Power Snatch (30kg/20kg)

Push Press (30kg/20kg)

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Score = Sum of lowest Scores

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EXTRAS WOD:

4) Time to complete 50 C2B Pull-up’s

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Score = Time

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“LITE” WOD

1) EMOM 10 min – 5 Hang Power Cleans (60% 1RM)

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Score = Total load (load of each lift x reps completed)

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then…

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2) Tabata:

KB Swings (16kg/8-10kg)

Push Press (20kg/12kg)

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Score = Sum of lowest Scores

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – So what you waiting for.