- Trigger/Warm-up/Mobilise/Activate
- 1a) EMOM for 20 min:
- Even Minutes – 2 Clean (power) & Split Jerks (75% of 1 RM)
- Odd Minutes – 8 HR Burpees
- Score = Score out of a possible 80 burpees and 20 Clean & Jerks
- .
- then…
- .
- 2) Complete the following couplet for time:
- 21 C2B Pull-up’s
- 21 Hang Power Cleans (70 kg / 49 kg)
- 15 C2B Pull-up’s
- 15 Hang Power Cleans (70 kg / 49 kg)
- 9 C2B Pull-up’s
- 9 Hang Power Cleans (70 kg / 49 kg)
- * Time cap 10 min
- Score = Time or Time cap plus 1 sec/rep missed
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Angie Pye and Annie Thorisdottir Bar flip at the Marine School of Infantry Obstacle Course at the 2012 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)