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Trigger/Warm-up/Mobilise/Activate

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1) TNG Snatch on 65% 1 RM – As many reps as possible without dropping the bar….you can reset your hook grip and go – no resting in the hang position!

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Benchmark Score = Reps

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2) TNG Power Clean and Push Jerk on 65% 1 RM – As many reps as possible without dropping the bar….you can reset your hook grip and go – no resting in the hang position!

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Benchmark Score = Reps

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3) In pairs complete 3 rounds of the following for time:

10 OHS (60 kg / 40 kg) and OHS Hold (60 kg / 40 kg) (yes – bottom of squat hold) for partner

10 Deadlifts (150 kg / 90 kg) and Deadlift (150 kg / 90 kg) hold for partner

10 STOH (80 kg / 60 kg) and OH Hold (80 kg / 60 kg) (standing)

10 Front Squat (80 kg / 60 kg) and partner holds in front rack (80 kg / 60 kg) (yes – at bottom of a front squat)

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* The partner supposedly resting must hold the bar in the designated position for his / her partners reps to count

** aportion work as required but all must complete each mvt

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Getting ready for 10 mins of BB facing burpees, blegh!