W

.

Trigger/Warm-up/Mobilise/Activate

.

1a) Take 20 min to work up to a Max Load on the “Big Clean Complex” – i.e. 1 rep of each of the following:

.

High Hang Clean, Hang Clean, Clean, Push Press

High Hang Clean, Hang Clean, Clean, Push Jerk

High Hang Clean, Hang Clean, Clean, Split Jerk

.

Work up to the heaviest load for 12 unbroken reps. You are not allowed to drop the bar and all cleans must be TNG.

* Hang Clean is from the knees

.

Score = Load

.

then…

.

1b) AMRAP the “Big Clean Complex” on 50% of your maximum load for 7 min.

.

*You are not allowed to drop the bar during a round and all cleans must be TNG. I.e. you can rest at the end of each round.

** If you rest during the round then complete a penalty of 5 HR Burpees.

.

Score = Total Reps (i.e. 12 reps per round)

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Neil Maddox on the OHS at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)