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

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NB – Last day to complete the AFL WOM’s for October – 15.1A & B and 15.2

(http://alwaysfitleague.com/category/woms/)

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1) Back Squat – 1 RM Test (be safe, use a belt, use a spotter / power rack)

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Score = Load

*Record your benchmark score!

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2) Complete 21-15-9-6-3 of the following with a BB on 85kg/55kg:

Back Squat

Hang Power Cleans

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TC = 12 min

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Score = Time/TC plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Rodger trying to get the mechanics of his MU swing perfect, by keeping┬áhis knee bend to a minimum.