• 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