• Warm-up – include lat activation; some swings; foam rolling lats & opening chest over foam roller (remember knees at 90 deg)
  • Trigger/Warm-up/Mobilise/Activate
  • 1) Strict C2B Pull-up’s – max load for
  • 5 – 5 – 5 – 5 – 5
  • Then…
  • 2) Complete the following for time:
  • 100 Sit-up’s
  • 75 Power Cleans (45 kg / 27 kg)
  • 300 DU’s
  • Time Cap 15 min
  • Score = Time
  • Cool-down/Trigger Ball/Foam Roll/Stretch