Trigger/Warm-up/Mobilise/Activate

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1) EMOM for 12 min complete the following complex, climbing your load every 2nd min:
1 Power Clean
1 Clean
1 Push Press
1 Push Jerk
1 Split Jerk
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* Inrease the loading every 2nd minute!
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Score = Max load achieved
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Scaling –
EMOM for 12 min complete the following complex, climbing your load every 2nd min:
1 Power Clean
1 Power Clean & Front Squat
2 Push Press
1 Push Jerk
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* Inrease the loading every 2nd minute!
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Score = Max load achieved
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then…
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2) Complete the following for time:
21 Cal Row or 28 SDHP (20 kg / 13 kg)
28 DU’s
15 Cal Row or 20 SDHP (20 kg / 13 kg)
15 DU’s
9 Cal Row or 12 SDHP (20 kg / 13 kg)
9 DU’s
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Score = Time OR Time Cap plus 1 sec per rep missed
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Time Cap 5 min
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Scaling:
Complete the following for time:
21 Cal Row or 28 SDHP (16 kg / 5-8 kg)
56 Singles
15 Cal Row or 20 SDHP (16 kg / 5-8 kg)
30 Singles
9 Cal Row or 12 SDHP (16 kg / 5-8 kg)
18 Singles
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Score = Time OR Time Cap plus 1 sec per rep missed
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Time Cap 5 min

then…
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3) AMRAP the following for 4 min:
14 Thrusters (30 kg / 20 kg)
7 Toes to Bar
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Score = Total Reps
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Scaling:
AMRAP the following for 4 min:
14 Thrusters (20 kg / 10 kg)
10 Knees up OR Ab mat Sit-up’s
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Score = Total Reps
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