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

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1) AMRAP the following for 12 min:

20 D-ball cleans (30kg/20kg) OR BB Plate Cleans (25 kg/15kg)

50 DU’s

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Score = Total Reps

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then…

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2) Running 2 Rounds of the following, each for time:

1000 m, Rest 2 min

750 m, Rest 1 min

500 m, Rest 1 min

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Time Cap = 20 min

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Score = Time for each Interval (try keep the 2nd round at the same pace as the first!)

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

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Cool-down/Trigger Ball/Foam Roll/Stretch

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