- 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