• “If you want it you must will it, if you will it, it will be yours!” – Eric “Happy Feet” –

 

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1a) Clean (squat) and Split Jerk 
    • *3 – 3 – 3 – 3 – 3
    • (75% of 1 RM across all sets)

 

    • 1b) Then do as many Clean & Jerk (TNG) reps as possible on 50% of your 1 RM
    • NB – reps must be TNG, no resting between reps & no dropping!

 

    • Score = Max Number of reps (record reps & load)

 

    • then…

 

    • 2) Tabata the following:
    • *DU’s
    • *Burpees
    • *Rowing / SDHP (20 kg /13kg)
    • *DU’s

 

    • (* NB – do not strategise, go for max reps on every 20 sec work effort!)

 

    • Score = sum of lowest scores

 

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

 

  • Featured Image – Lucas Parker – “Double Banger” 2012 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)