- 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