• Trigger/Warm-up/Mobilise/Activate

  • 1) Clean Pull’s 
  • *3-3-3-3-3 (at 100% of your clean 1RM)
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  • then…
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  • 2) Front Lever drops (from an inverted hang drop your legs slowly until you can no longer hold them. This constitutes 1 rep. Repeat for 3-5 reps…use a spoter)
  • 3-5 reps – 3-5 reps – 3-5 reps
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  • Then…
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  • 2) Complete the following for time:
  • Row 750 m / SDHP 75 (20kg / 13.1kg)
  • 21 Burpee Broad Jump (ensure the jump clears the length of the barbell between the stoppers)
  • Row 500 m / SDHP 75 (20kg / 13.1kg)
  • 15 Burpee Broad Jump (ensure the jump clears the length of the barbell between the stoppers)
  • Row 250 m / SDHP 75 (20kg / 13.1kg)
  • 9 Burpee Broad Jump (ensure the jump clears the length of the barbell between the stoppers)
  • then straight into 50 KB Swings on 24 kg/16 kg
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  • Score = Time
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  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Donna on 16 kg weighted pistols. Carlos in support (Fittest in Cape Town – 2014)