• Trigger/Warm-up/Mobilise/Activate
  • 1) Front Squat 
  • 10-10-10-10-10 (all 5 sets on 75% of your current 1 RM i.e. 2.5% higher than last week)
  • * Rest precisely 90 sec between reps
  • Then…
  • 2) Complete 3 rounds of the following for time:
  • 15 Squat Clean Thruster’s (Cluster’s) (40 kg / 25 kg)
  • 400 m Run
  • 3) UWS Athletes:
  • Ring Dip’s
  • Max reps – Max Reps
  • HSPU’s
  • Max Reps – Max Reps
  • * 60 sec of rest between each of the 4 sets!
  • Score = Time or Time Cap plus 1 second/rep missed
  • Cool-down/Trigger Ball/Foam Roll/Stretch