• Trigger/Warm-up/Mobilise/Activate
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  • 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.
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  • Score = Time to complete 30 reps, including compulsory 60 sec rest periods
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  • then…
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  • 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
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Rodger on Hang Power Cleans!