WM

Trigger/Warm-up/Mobilise/Activate

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WOD

1) Pause Front Squat

5-5-5 (75% of 1RM)

* Pause for 3 counts at rock bottom

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then…

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2) AMRAP the following for 20 min:

10 Squat Clean Thruster (43 kg / 30 kg)

300 m Run

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NB – 1 x 300 m = 10 reps (i.e. 1 rep per 30 m covered)

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Score = Total Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Reminder there is our Xmas year end function this Thursday evening starting from 7pm at Mr Hydes in the Hub, where we would like all members and their friends and family to join us for some drinks, food and some tall tales on the weights we think we can lift and how fast we think we run.