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

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1) Complete the following for time:

21-15-9 Pistols (alternating)

9-7-5 Snatch (75kg/48kg)

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TC = 5 min

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Score = Time/TC plus 1 sec/rep missed

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then…

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2) Weighted Pistols 3-3-3-3-3 each leg for load

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Score = Load

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then…

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a) KB overhead squat – Single arm

3-3-3 for load

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b) KB overhead squat – Double arm (1 KB in each hand overhead)

3-3-3 for load

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Score = Loads

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Jason Smith and Nicole Seymour will be the first Elite Athletes to Open the Always Fit League Season 1 – see http://alwaysfitleague.com/2015/10/07/elite-athletes-opening-the-afl-season-2015/