• Trigger/Warm-up/Mobilise/Activate
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  • 1) Snatch Pull
  • 3-3-3 (105% of 1 RM)
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  • then…
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  • 2) Take 3-5 attempts to establish a Max broad jump (m)
  • Record your benchmark score at the back of your books!
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  • then…
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  • 2) Complete the following for time:
  • 2a) 100 Shoulder taps at the wall (If you can do this while free Hand Standing, then do so!)
  •     Scaling – Feet on a bench/the floor (coach chooses), touch your same side hip
  •     Rest 3 min
  • 2b) 100 m of HS walking
  •     Scaling – work in pairs and wheelbarrow walk (ensure correct core control!) OR in a Push-up position move Left & Right
  •     Rest 3 min
  • 2c) 3 min of cumulative HS hold at the wall 
  •     Scaling – shorter time OR holding at various degrees of feet elevation i.e. Piked HS hold
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  • Score = Time (including rest periods)
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – The CFEL box undergoing transformation with the 1st coat of paint.