- Trigger/Warm-up/Mobilise/Activate
- EMOM 5 Power Clean’s at 55% of your 1 RM for 5 min
- EMOM 3 Power Clean’s at 75% of your 1 RM for 5 min
- EMOM 1 Power Clean at 85% of your 1 RM for 5 min
- *Complete your reps in the first 30 sec’s and take a compulsory 30 sec rest for the 2nd 30 sec’s of each minute
- Score = Reps out of a possible 45 reps
- then…
- Work up to a challenging load on the Bear Complex (NB – ensure perfect technique at this load!)
- * power clean – front squat – push press – back squat – rear push press
- * 1-1-1-1-1-1 (on this challenging load)
- Bar starts on floor!
- UWS athletes – 1 km row time trial
- Cool-down/Trigger Ball/Foam Roll/Stretch