WM

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Trigger/Warm-up/Mobilise/Activate

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1) OHS Mobility Sequence with Barbell and Stretches (Bar on knees bottom squat hold 10 sec; OH position hold 10 sec, OHS bottom hold 10 sec x 3 sets then…stretch glutes – knee opp shoulder and shin to chest – 10 sec x 2 each; stretch adductors with bar 10 sec x 3; stretch ankles with 10 kg bumper plate bent knee 10 sec x 3 e; thoracic opening over wall ball with bumper plate 5-10 kg 10 sec x 3; then repeat 1st part of OHS holds with narrowing grip! x 3)

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2) Practice HS walking for 10 min (Substitute – HS freestanding; HS Holds at wall;  Pike Push-up holds)

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3) Practice DU’s 5 min

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4) Complete 3 Rounds of the following for time:

5 Power Clean (65% od 1RM)

Run 400 m

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Check out the stats from 15.3  http://games.crossfit.com/article/153-leaderboard-analysis