• Trigger/Warm-up/Mobilise/Activate

  • 1) 3 Position Clean 3-3-3-3-3 (at 65% of 1 RM) – i.e. Floor, Knees, High Hang
  • Rest precisely 1 min

  • 2) Clean Pull 5-5-5-5-5 (85% of 1 RM)
  • Rest 90 sec

  • then…

  • Complete the following for time:
  • 21 Thrusters (45 kg/30 kg)
  • 21 Push Jerks (45 kg/30 kg)
  • 15 Thrusters (45 kg/30 kg)
  • 15 Push Jerks (45 kg/30 kg)
  • 9 Thrusters (45 kg/30 kg)
  • 9 Push Jerks (45 kg/30 kg)

  • Time Cap = 10 min

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

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

  • Featured Image – Lucas Parker completing Thrusters during “Legless” at the 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)