GW

Trigger/Warm-up/Mobilise/Activate

.

1) Squat Clean Thruster (Cluster)

3-3-3-3-3

.

Beginners stay at a load that you can maintain good form with!

.

Score = Max Load

.

Then…

.

2) Complete 21-15-12-9-6-3 the following for time:

.

Kipping HSPU

Squat Clean Thruster (Cluster) (30 kg / 45 kg)

.

Time Cap = 15 min

.

Score = Time or Time cap plus 1 sec/rep missed

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Did you see the live video footage feed of the United We Stand Games 2014? Impressive!