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

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1) “Jackie” – For Time:

1000 meter row OR 100 SDHP (20kg/13kg)

50 Thruster 20kg

30 Pull-ups 

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TC = 10 min

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Score = Time/TC plus 1sec/rep missed

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then…

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2) Snatch Ladder – Set up 2 Bars:

Complete 3 Snatches on 80% 1RM and 2 Snatches on 90% 1RM for time

Rest 3 min and Repeat

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Score = Loads & Times

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Cool-down/Trigger Ball/Foam Roll/Stretch

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