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

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1) Squat Clean Thruster 3-3-3-3-3 (for max load)

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Score = Load

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then…

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2) Complete the following for time:

9-7-5 Hang Power Clean (110kg/72kg or 75% 1RM)

21-15-9 Alternating DBL Snatch (40kg/25kg)

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TC = 10 min

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Score = Time/TC plus 1 sec/rep missed

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

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Another elite athlete, Dina Swift, will be making an appearance at the Nutritech East Cape Champs! Dina placed 2nd at the Pretoria Throwdown this year! Registration is still Open – Sign up at http://eastcapechamps.co.za