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Trigger/Warm-up/Mobilise/Activate

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1) EMOM for 10 min – 4 Clean (Squat) & Split Jerk (60% of your 1RM)

*Complete these TNG!

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Score = Score out of a possible 40 reps

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2) In pairs AMRAP Row (or SDHP) the following for 25 min:

250 m Row or 25 SDHP (20 kg / 13 kg)

I.e. 1 partner Rows or completes SDHP and the other rests. 

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Score = Distance for each person and Team Distance. Reps in the case of SDHP.

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Last nights class doing their front rack walking lunges, fair amount of glute stiffness this morning Im sure