• Trigger/Warm-up/Mobilise/Activate
    • .

 

    • 1) Back Squat
    • *8-8-8-8-8
    • (75% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your current Front Squat 1RM)
    • .

 

    • then…
    • .

 

    • 2) Climb the following ladder for 7 min:
    • 3 DU’s
    • 3 Box Jumps (61 cm / 51 cm)
    • 3 Cleans (squat) (50 kg / 30 kg)
    • 6 DU’s
    • 6 Box Jumps (61 cm / 51 cm)
    • 6 Cleans (squat) (50 kg / 30 kg)
    • Score = Time
    • .

 

    • then…
    • .

 

    • 3) Complete max rep attempts on (rest precisely 2 min btwn repeats):
    • * C2B Pull-up’s
    • * Pull-up’s
    • Score = sum of scores
    • .

 

    • Cool-down/Trigger Ball/Foam Roll/Stretch

 

  • Featured Image – Zhane deadlift 120kg for reps while Pete supports! (Fittest in Cape Town 2014)