• Trigger/Warm-up/Mobilise/Activate

 

    • Big Clean Complex 

 

    • 1) 3 sets of:
    • *3 Position Squat Clean + Push Press +
    • *3 Position Squat Clean + Push Jerk +
    • *3 Position Squat Clean +Split Jerk
    • 1 set consists of all 12 reps without dropping the bar.
    • *Find your max load (with good tech) over the 3 sets

 

    • then…

 

    • 2) Snatch Push Press 
    • *8-8-8-8-8-8
    • (65% of your Press with only 90 sec of rest)

 

    • then…

 

    • 3) Sot’s Press (Light load to get comfortable in this position)
    • *5-5-5

 

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

 

  • Featured Image – Carla Nunes da Costa – Fittest Lady in Africa / 38th Fittest Lady in the World at the Reebok CrossFit Games 2013 (Image courtesy of Reebok SA and Cindy Elis)