Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Complete 5 Rounds of the following for time:

5 Clean & Jerk (80kg/52kg)

Run 400 m

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TC = 14 min

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Score = Time or TC plus 1 sec/rep missed

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then…

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2)

a) Tuck Planche – 20 sec x 5

b) Advanced L-sit/L-sit – 20 sec x 5

c) Front Lever Lowers 3 x 3 (3 sec)

c) Rear Lever Lower 3 x 3 (3 sets)

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Score = For Quality

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Scaling:

a) Hips closer to hands OR feet deloading on floor

b) 1 legged L-sit OR Tuck sit OR 1 foot touching floor tuck sit

c) Tuck front lever lowers

d) Tuck rear lever lowers/kneeling rear lever holds

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Cool-down/Trigger Ball/Foam Roll/Stretch

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