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

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1) Front Squat 6×10 (70% 1RM)

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Score = Load

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then…

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2)Complete the following Chipper for Time:

10 Bar Muscle-up’s

10 Thrusters (60kg/35kg)

10 Triple Unders

40 C2B Pull-up’s

40 Thrusters (40kg/25kg)

40 DU’s

70 Pull-up’s

70 WB’s (9,1kg/6,3kg)

70 DU’s

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Score = Time/TC plus 1 sec/rep missed

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TC = 15 min

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Scaling –

M-up’s (assisted with legs or Pull-up’s/Dips – add band assistance as needed)

Thrusters / WB (reduced WB)

TU’s – DU’s

DU’s – Singles

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Janine Penniall is yet another Elite athlete confirmed for the Nutritech East Cape Champs. Janine competed as an Individual at the Meridian Regional in Copenhagen, Denmark this year and placed 3rd at Last Man Standing a Few weeks back!