• Trigger/Warm-up/Mobilise/Activate
  • 1a) “Grace” Rxed –
  • 30 Clean (power) & Jerks (push) for time (61 kg/43 kg)
  • Time cap 5 min
  • After 7 minutes (i.e. 2 min compulsory rest) complete…
  • 1b) 30 Clean & Jerks for time on 55kg / 38 kg.
  • Time cap 5 min
  • After 14 minutes (i.e. 2 min compulsory rest) complete…
  • 1c) 30 Clean & Jerks on 50kg / 35 kg
  • Time cap 5 min
  • (scale load as required)
  • Score = Time for each 30 reps or Time plus 1 sec per rep missed for each 30 reps
  • then…
  • 2) Back Squat – Time to 50 reps with a barbell loaded to your exact body weight!
  • Score = Time
  • Cool-down/Trigger Ball/Foam Roll/Stretch