Trigger/Warm-up/Mobilise/Activate

1) Split Jerk (squat clean 1st rep then 3 split jerks)

• 3-3-3-3-3

then…

2) Complete the following couplet for time alternating rounds:

• 10-9-8-7-6-5-4-3-2-1 Split Jerk (80 kg / 48kg or 65% of 3RM above)
• 2x10m-4x10m-6x10m-8x10m-10x10m-12x10m-14x10m-16x10m-18x10m-20x10m (10m shuttle sprints)

Time Cap 12

• Score = Time or Time plus 1 sec / rep missed

Cool-down/Trigger Ball/Foam Roll/Stretch