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

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1)  Front Squat 6×8 (70% 1RM)

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Score = Load

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then…

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2) AMRAP the following for 15 min:

400 m Run

20 Reps which consists of a complex of 1 T2B, 1 C2B Pull-up (i.e. 20 reps)

10 Thrusters (50kg/30kg)

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Ruan Duvenage is yet another Elite athlete confirmed for the Nutritech East Cape Champs. Ruan placed 3rd at the 2015 King of the Mountain and 1st at FiCT 2015.