• Trigger/Warm-up/Mobilise/Activate
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  • 1) Squat Clean Thruster (70% of Thruster 1RM)
  • *each rep starts on the floor and must be squat cleaned!
  • 5-5-5 
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  • then…
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  • 2) Complete 3 Rounds of the following for time: 
  • 50 Squat Clean Thrusters (13 kg / 20 kg) – from below the knee cap on every rep! NO DROPPING OF THE BAR!
  • 500 m Run 
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  • Time Cap 18 min
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  • Score = Time or Time Cap + 1 sec/rep missed
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Some simple insight from a boxing legend!