Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 3×3 (90% 1RM – Wk 8)
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Score = Load
.
then…
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2) EMOM for 10 min at 60% 1RM Snatch:
1 Power Snatch
1 Snatch
1 OHS
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Score = Reps and Load achieved
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then…
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3) Complete the following with a Time Cap of 6 min:
21 Deadlifts (130kg/85kg)
20 x 5 m Shuttle Sprints
AMRAP Rope Climbs (4,1 m)
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Score = No. of Rope Climbs
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* Do not strategise on the shuttle sprints – go full out!
* Load on deadlifts must be such that you complete them in approx 2 min
.
Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – The Nutritech East Cape Champs is coming soon! #whoseexcited
