• Trigger/Warm-up/Mobilise/Activate
  •  
  • 1) Front Squat 
  • 1-1-1-1-1
  • * Find your new 1 RM
  • then…
  • 2) Complete 3 Rounds of the following for time (UWS Athletes only 1 round): 
  • 10 Clean (squat) & Jerk (push) (50 kg/ 30 kg)
  • 40 DU’s
  • 10 C2B Pull-up’s (or 15 Pull-up’s)
  • Score = Time
  • UWS Athletes – practice handstand walking 
  • Cool-down/Trigger Ball/Foam Roll/Stretch