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

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WOD

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1) Practice Pistols and complete  5-5-5-5-5 (for max load)

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Score = Load (use 1 if you used BW)

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then…

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2)AMRAP the the following for 12 min:

50 WB’s (9,1kg/6,3kg)

10 Power Snatch (60kg/40kg)

20 T2B

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Score = Reps

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EXTRAS WOD:

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Practice pirouttes for 5 min (non fatiguing)

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Score = for Quality

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“LITE” WOD

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1) Practice Pistols and complete 5-5-5-5-5 (for max load)

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Scale further to static lunges if need

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Score = Load (use 1 if you used BW)

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then…

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2)AMRAP the the following for 12 min:

50 WB’s (6,3kg/4,5kg)

10 KB Swings (161kg/12kg)

20 Hanging knee Raises

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Score = Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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