• Trigger/Warm-up/Mobilise/Activate
  • 1) Back Squat
  • 5-5-5-15
  • I.e. Complete 15 reps for time! (70% of your 5 RM above)
  • then…
  • 2) Complete the following for time:
  • 21 Thrusters (50 kg / 30 kg)
  • 200 m Run
  • 15 Thrusters (50 kg / 30 kg)
  • 400 m Run
  • 9 Thusters (50 kg / 30 kg)
  • 800 m Run
  • Time Cap 14 min
  • Score = Time / Time plus 1 sec per rep missed
  • Cool-down/Trigger Ball/Foam Roll/Stretch