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

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RX’ED WOD

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1) Power Snatch, Snatch 2-2-2-2-2-2

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Score = Load

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2) Open Workout 12.2 – Complete the following for 10 min:

30 Snatches (34kg/20kg)

30 Snatches (61kg/34kg)

30 Snatches (75kg/45kg)

AMRAP Snatches (95kg/54kg)

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*Any form of snatch allowed!

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LITE WOD

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1) Snatch Practice (Segmented Power Snatch, OHS) 3-3-3-3-3 (Very Light)

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Score = Load

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2) Variant of Open Workout – Complete the following for 10 min:

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30 KB Swings (12kg/8kg)

30 KB SWings (16kg/10kg)

30 KB Swings (20kg/12kg)

AMRAP KB Swings (24kg/16kg)

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Score = Total Reps

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EXTRAS WOD

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See the Itensity/Class Whiteboard

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Cool-down/Trigger Ball/Foam Roll/Stretch

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