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

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1a) Deadlift 5-5-5-5-5 (75% 1RM across)

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Score = Load

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b) Deadlift 1 x 10 (60% 1RM)

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Score = Load

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then…

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2) AMRAP the following for 5 min:

21 Thrusters (45kg/30kg)

15 Box Jump Overs (61cm/51cm)

9 Bar Muscle-ups

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Score = Total Reps

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EXTRAS WOD:

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Airdyne/Ski-erg/Rower you choose –

5 x 90 sec of Work and 30 sec Rest

Rest 3 min and repeat for a 2nd set

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Score = Distance for Set A and Set B

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“LITE” WOD

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1a) Deadlift 5-5-5-5-5 (75% 1RM across)

.

Score = Load

.

b) Deadlift 1 x 10 (60% 1RM)

.

Score = Load

.

then…

.

2) AMRAP the following for 5 min:

21 Thrusters (25kg/15kg)

15 Box Jump Overs (51cm/41cm)

9 Ring Rows

9 Seated Parallette Dips

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Score = Total Reps

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Featured Image – Chael and his maaitjie Armand aka Kleintjie who is down for holidays visiting his stomping grounds.