Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1) 7 min AMRAP of:
3 TNG Power Snatch (61kg/43kg) – min of 3 TNG reps per set
3 Hanging knee raises
6 TNG Power Snatch (61kg/43kg) – min of 3 TNG reps per set
6 Hanging knee raises
etc…
.
Score = Total Reps
.
then…
.
2) Back Squat 3-3-3-3-3 (80% 1RM)
.
Score = Load
.
3) Strict C2B Pull-up’s
RM-RM-RM
.
Score = Total Reps
.
LITE WOD
.
1) 7 min AMRAP of:
3 TNG Deadlift (40kg/25kg) – min of 3 TNG reps per set
3 Toes to Bar
6 TNG Deadlift (40kg/25kg) – min of 3 TNG reps per set
6 Toes to Bar
etc…
.
Score = Total Reps
.
then…
.
2) Back Squat 3-3-3-3-3 (80% 1RM)
.
Score = Load
.
3) Strict Ring Rows
RM-RM-RM
.
Score = Total Reps
.
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Coach Carl getting his MU practice in before the Open starts this weekend.
