- Trigger/Warm-up/Mobilise/Activate
- .
- 1) Complete the following for time:
- 5 – 5 – 5 – 5 – 5 – 5 Snatches (40 kg / 80 kg OR 75% of your 1 RM)
- *There is a compulsory 60 sec of rest between each of the 5 reps
- *Complete each set of 5 reps as fast as possible, with as little rest as possible when completing the 5 reps.
- .
- Score = Time to complete 30 reps, including compulsory 60 sec rest periods
- .
- then…
- .
- 2) Complete the following for time:
- 5 – 5 – 5 – 5 – 5 – 5 Power Clean and Split Jerk (60 kg / 100 kg OR 75% of your 1 RM)
- *There is a compulsory 60 sec of rest between each of the 5 reps
- *Complete each set of 5 reps as fast as possible, with as little rest as possible when completing the 5 reps.
- .
- Score = Time to complete 30 reps, including compulsory 60 sec rest periods
- .
- 3) Complete the following for time:
- 5 – 5 – 5 – 5 – 5 – 5 Clean (40 kg / 80 kg OR 75% of your 1 RM)
- *There is a compulsory 60 sec of rest between each of the 5 reps
- *Complete each set of 5 reps as fast as possible, with as little rest as possible when completing the 5 reps.
- .
- Score = Time to complete 30 reps, including compulsory 60 sec rest periods
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
- .
- Featured Image – Rodger on Hang Power Cleans!