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Trigger/Warm-up/Mobilise/Activate

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1) EMOM for 10 min – 2 Snatch (80% of your 1RM) –

*Progression from what last completed on 27 Oct 65% 1RM for 5; 11 Nov 14 70% 1RM for 4; 14 Nov 14 75% 1RM for 3! If you missed a week complete the relevant step in the progression.

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Score = Score out of a possible 40 reps

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2) Take 10 min to determine your Max Height Box Jump – Rest as required

Score = Max Height

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3) Time for:

30 Hang Power Cleans (102 kg / 71 kg)

30 Hang Power Cleans (61 kg / 43 kg)

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Time Cap = 10 min

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Score = Time or Time Cap plus 1 sec/rep missed (Record your time for the first 30 reps and then for completing 60 reps)

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Featured Pic – As if max height box jumps dont have enough people scared we thought we do a “chicken” jump with Durran and Nash, out of the two who you think survived 🙂

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Cool-down/Trigger Ball/Foam Roll/Stretch