- Trigger/Warm-up/Mobilise/Activate
- Goblet squats – stretch in between
- all fours rocking stretch; same but with 1 leg out stretch
- Lat stretch
- Shlder blades over foam roller stretch – knees at 90 deg’s
- stretch wrists – extension NB
- After F squats review T2B and Power Cleans
- 1) Front Squat
- 3-3-3-3-3-15
- Complete the 15 reps for time (Keep the load the same as your last test and try beat your time!)
- Score = Load & Time
- then…
- 2) Climb the following ladder for 8 min:
- 2 Toes to bar
- 2 Power Cleans (50 kg / 30 kg)
- 2 x SDHP with KB / BB (20 kg / 13 kg)
- 4 Toes to bar
- 4 Power Cleans (50 kg / 30 kg)
- 4 x SDHP with KB / BB (20 kg / 13 kg)
- etc…climbing at 2 reps per level!
- Score = Total Rep’s Completed
- Cool-down/Trigger Ball/Foam Roll/Stretch