W

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Trigger/Warm-up/Mobilise/Activate

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1) Clean (squat clean) & Jerk (any) Ladder – Complete the following for time: 

5 on 70 kg / 42 kg

4 on 80 kg / 48 kg

3 on 90 kg / 54 kg

2 on 100 kg / 60 kg

1 on 110 kg / 66 kg

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Rest 5 min and repeat in Reverse

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Score = Time of each ladder

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then…

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2) Back Squats:

Complete 20 reps on 55% of 1RM

Rest 1 min

Complete 15 reps on 60% of 1RM

Rest 1 min

Complete 10 Reps on 65% of 1RM

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Score = Time (including rest)

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then…

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3) Close Grip Bench Press

3-3-3-3-3

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Score = Max load

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Trigger Ball, Foam Roll, Mobilise & Stretch!

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Featured Image – Sakhe Monster make light work of max reps L – Sit pull ups.