• Trigger/Warm-up/Mobilise/Activate

  • 1a) EMOM for 20 min:

  • Even Minutes – 2 Clean (power) & Split Jerks (75% of 1 RM)
  • Odd Minutes – 8 HR Burpees
  • Score = Score out of a possible 80 burpees and 20 Clean & Jerks
  • .

  • then…
  • .

  • 2) Complete the following couplet for time:
  • 21 C2B Pull-up’s
  • 21 Hang Power Cleans (70 kg / 49 kg)
  • 15 C2B Pull-up’s
  • 15 Hang Power Cleans (70 kg / 49 kg)
  • 9 C2B Pull-up’s
  • 9 Hang Power Cleans (70 kg / 49 kg)
  • * Time cap 10 min

  • Score = Time or Time cap plus 1 sec/rep missed
  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Angie Pye and Annie Thorisdottir Bar flip at the Marine School of Infantry Obstacle Course at the 2012 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)