• Trigger/Warm-up/Mobilise/Activate
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  • 1) 1 Clean (squat) and 3 Split Jerks (alternate feet)
  • 1,3 – 1,3 – 1,3 – 1,3 – 1,3 (*Complete on 75% of 1RM Jerk)
  • .
  • then…
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  • 2) Complete the following for time:
  • 300 m Sprint (6 x 50 m shuttles)
  • Rest 1 min
  • 20 Clean (squat) and Split Jerks (alternating legs) (58 kg / 83 kg Or 60% of 1 RM Jerk or clean whichever is the smaller)
  • 200 m Sprint (4 x 50 m shuttles)
  • Rest 1 min
  • 10 Clean (squat) and Split Jerks (alternating legs) (58 kg / 83 kg Or 60% of 1 RM Jerk or clean whichever is the smaller)
  • 100 m Sprint (2 x 50 m shuttles)
  • .
  • * Be sure to rest precisely 1 min after the 300 m & 200 m sprints! Your end time will include these 2 minutes of rest!
  • Score = Time
  • .
  • 3) End off with 2 Rounds of:
  • Max strict Pull-up’s
  • Max strict Ring dips
  • * No rest btwn movements or rounds
  • Score = Total Reps
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Dave (Founder & Head Coach) on 14.2. (Image courtesy of Janel Stoltz)