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

.

1) Front Squat 2×2 (95% 1RM – Wk5)

.

Score = Load

.

then…

.

2) AMRAP the following for 4 Rounds (16 min):

AMRAP 1 min – DU’s

AMRAP 1 min – Pull-up’s

AMRAP 1 min – Hang Power Clean (60kg/40kg)

1 min Rest

.

Score = Total Reps

.

then…

.

3) Bar Muscle-up’s Max Reps-Max Reps (or keep adding sets until you accumulate a total of 10 reps)

.

Scaling – Bar M-up drills (Hips to Bar with feet on wall and M-up from feet on wall)

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image –