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

.

1) EMOM for 10 minutes – 1 Segment Snatch Pull, 1 Segment Snatch High Pull, 1 Segment Snatch

.

Score = Load & Reps

.

then…

.

2) Complete 5 Rounds of the following for time:

500 m Run

25 Burpees

15 Push-up’s

.

TC = 20 min

.

Score = Time/TC plus 1 sec/rep missed

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Latest poster for the Nutritech East Cape Champs! A massive thanks to all the sponsors who have made this competition possible! See details at: http://eastcapechamps.co.za/