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

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1) OHS 3-3-3-10 (3’s on 90% 1RM leaving every 2min; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 72,5% 1RM, otherwise increase 2-5 kg from last week)

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Score = Loading on 3’s and Loading on 10

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then…

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2) Complete the following Sprint Chipper for time:

21 Parallette HSPU’s

15 Clean (power) & Jerks (push) (80 kg / 48 kg OR 60% 1RM)

9 MU’s

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Time Cap = 5 min

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Score = Time or Time cap plus 1 sec/rep missed

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Scaling:

HSPU’s

C&J (60% 1RM)

C2B Pull-up’s/Ring Dips OR Pull-up’s/Bar Dips

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Dave giving a kipping pull up and bar muscle up workshop this past Saturday at the box.