• Trigger/Warm-up/Mobilise/Activate
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  • 1) High Hang Clean
  • 4-4-4-4-4-4 (on 65% of your 1RM clean)
  • * 90 sec rest only!!
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  • then… 
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  • 2) 1 Push Press, 1, Push Jerk, 1 Split Jerk
  • 3-3-3-3-3
  • Work up to a challenging weight and complete all 5 sets on this load (i.e. 70 – 80% of your 1 RM Split Jerk)
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  • then…
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  • 3) In groups of 3 AMRAP Clean (Squat) & Split Jerk for 15 min (alternate legs on the split jerk)
  • i.e. One bar per group. The 1st athlete completes 1 Clean & Split Jerk, then 2nd and then 3rd…continue cycle for 15 minutes
  • NB – get into groups of 3 with athletes of your same clean & jerk ability (weight 50 kg / 80 kg or approximately 60% of your 1 RM clean & split jerk).
  • NB – if an athlete is too tired to continue he/she can skip out 1 rep in every 2 if he / she cannot keep pace with his/her team mates.
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  • Score = Record your individual score and the teams score.
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Image – Donna on pistols with great mobility!