W

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Trigger/Warm-up/Mobilise/Activate

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1a) Clean (Power to Max then opt to squat clean) & Jerk – Take 10 min to work up to a max for the day (Not neccessarily a 1RM).

1b) EMOM 6 min – 1 Clean & Jerk at 90% of the Max for the day.

* Power Clean up to a Max Power Clean & Split Jerk. If time is left continue with a Squat Clean on the Clean & Jerk!

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Score = Loads

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then…

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4) Complete the following for time:

30 Clusters (50 kg / 30 kg)

30 Clean (power) & Jerks (push) on (75 kg/ 45 kg) *Add 5-10 kg to your Grace weight if you cannot do Grace Rx’ed.

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Score = Time

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Scaling for New Members:

30 Thrusters (light-moderate loading)

30 Power Clean and Push Press (light-moderate loading)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Tommy Hackenbruck of UTE CrossFit on Thrusters at the South Regional.