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

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1) Complete the following for time:

21 Deficit HSPU’s (depth = head & neck depth men/ head depth women)

15 Power Snatches (75kg/48kg)

9 Burpee Bar Muscle-up’s

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TC = 5 min

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Score = Time/TC plus 1 sec/rep missed

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then…

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2)  EMOM 15 min :

1st min – 5 Strict Bar Dips (80% 1RM)

2nd min – 5 Front Squats (80% 1RM)

3rd min – 5 Strict Pull-up’s (80% 1RM)

etc…

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Score = Load & Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image –¬†Zandri Potgieter of the winning team “Here for Beers” in the Rx Box Team Division at the Nutritech East Cape Champs