• Trigger/Warm-up/Mobilise/Activate
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  • 1a) Front Squat 
  • 4-4-4-4 (85% of 1 RM) – NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed the 2nd week then do 6 sets of 6 on 70%, if you missed the 3rd week then do 6 sets of 8 on 70%; if you missed the 4th week then do 6 sets of 10 on 70%, if you missed the 5th week then do 6 sets of 8 on 75%, if you missed the 6th week then do 5 sets of 6 on 80%.
  • *Rest 3 min between repeats
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  • then…
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  • 2) Complete 10 Rounds of the following for time:
  • 30 DU’s
  • 3 Muscle-up’s (Scaling – 3 C2B Pull-up’s/6 Pull-up’s/Ring Rows & 3 Bar Dips/6 Parallette Dips)
  • 5 Thrusters (30 kg / 50 kg)
  • .
  • Time Cap = 15 min
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  • Score = Time or Time Cap Plus 1 sec/rep missed!
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  • Featured Image – Guess whose back… Niraj making an appearance after bit of layoff.  Welcome back big guy.