Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) EMOM 15 min:

1st min – 5 Strict Bar Dips (75% 1RM)

2nd min – 5 Front Squats (75% 1RM)

3rd min – 5 Strict Pull-up’s (75% 1RM)

etc…

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Score = Load & Reps

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then…

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2) Complete the following for time:

5-4-3-2-1 Hang Power Clean (110kg/70kg/80% 1RM)

300 m – 300 m – 300 m – 300 m – 300 m Run

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Time Cap = 12 min

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Score = Time/TC plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Brett Miller from “Death before Decaf”¬†of CrossFit East London at the Nutritech East Cape Champs with his 140kg Clean and Jerk attempt which he nailed!! (pic courtesy Nutritech )