• Trigger/Warm-up/Mobilise/Activate
  • EMOM 5 Power Clean’s at 55% of your 1 RM for 5 min
  • EMOM 3 Power Clean’s at 75% of your 1 RM for 5 min
  • EMOM 1 Power Clean at 85% of your 1 RM for 5 min
  • *Complete your reps in the first 30 sec’s and take a compulsory 30 sec rest for the 2nd 30 sec’s of each minute
  • Score = Reps out of a possible 45 reps
  • then…
  • Work up to a challenging load on the Bear Complex (NB – ensure perfect technique at this load!)
  • * power clean – front squat – push press – back squat – rear push press
  • * 1-1-1-1-1-1 (on this challenging load)
  • Bar starts on floor!
  • UWS athletes – 1 km row time trial
  • Cool-down/Trigger Ball/Foam Roll/Stretch