Trigger/Warm-up/Mobilise/Activate
1) Front Squat:
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A) 3-3-3-3-3-15
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B) Complete 15 reps for time (add 2.5 – 7.5 kg to your last effort!)
then…
2) Complete 21-15-9 of the following for time:
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Pull-up’s
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Squat Clean (61 kg / 40 kg)
Time Cap 12 min
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Score = Time or Time plus 1 sec / rep missed
Cool-down/Trigger Ball/Foam Roll/Stretch