• Trigger/Warm-up/Mobilise/Activate
  • 1) Front Squat 
  • 10-10-10-10-10 (all 5 sets on 65% of your current 1 RM)
  • * Rest precisely 90 sec between reps
  • then…
  • 2)
  • Complete 21-15-9 of the following for time:
  • Toes to bar
  • Squat Clean Thrusters (43 kg / 27 kg)
  • * Time cap 10 min
  • Score = Time or Time Cap plus 1 sec per rep missed
  • UWS Athletes – 2 Rounds for time – HS Walk 10 m; 14 Pistols – alternating each leg  (16 kg / 8 kg)
  • Cool-down/Trigger Ball/Foam Roll/Stretch