- Warm-up – include lat activation; some swings; foam rolling lats & opening chest over foam roller (remember knees at 90 deg)
- Trigger/Warm-up/Mobilise/Activate
- 1) Strict C2B Pull-up’s – max load for
- 5 – 5 – 5 – 5 – 5
- Then…
- 2) Complete the following for time:
- 100 Sit-up’s
- 75 Power Cleans (45 kg / 27 kg)
- 300 DU’s
- Time Cap 15 min
- Score = Time
- Cool-down/Trigger Ball/Foam Roll/Stretch