- Trigger/Warm-up/Mobilise/Activate
- 1) Clean Pulls
- 5-5-5 (complete all 3 sets at your 1 RM for cleans)
- * Rest precisely 90 sec between reps
- then…
- 2) Complete following for time:
- 30 Thrusters (20 kg / 13 kg)
- Row 750 m OR 75 SDHP (20 kg / 13 kg)
- 20 Wall Balls (20 kg / 13 kg)
- Row 500 m OR 50 SDHP (20 kg / 13 kg)
- 10 Wall Balls (20 kg / 13 kg)
- Row 250 m OR 25 SDHP (20 kg / 13 kg)
- * Time cap 17 min
- Score = Time or Time Cap plus 1 sec per rep missed (1 sec per 10 m missed on the row)
- UWS Athletes – Active rest day (complete the warm-up & some light movements drills)
- Cool-down/Trigger Ball/Foam Roll/Stretch