• Trigger/Warm-up/Mobilise/Activate

  • Box Wod:
  • 1) Clean and Jerk (1 Clean, 2 Split Jerks)
  • 2,1 – 2,1 – 2,1 – 2,1 – 2,1
  • Complete on a challenging weight across all 5 sets (i.e. approx. 75 – 85% of your current 1 RM for C&J)

  • OR for those on Holiday…

  • 2) Complete a 7 min AMRAP of:
  • Burpee broad jumps (i.e. lie flat, get up and jump as far as you can and repeat…complete as many reps in 7 min as possible)
  • .

  • then…
  • .

  • AT the Box or on Holiday…

  • 2) Complete the following for distance/reps:
  • AMRAP DU’s for 5 min
  • AMRAP Rowing or SDHP (20 kg/13 kg) for 5 min
  • AMRAP 50 m shuttles runs for 5 min
  • Score = sum of 3 scores (DU’s + rowing meters or SDHP reps x 10 + meters run)
  • .

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

  • Image – Mirror