• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Clean Pulls (105% of 1 RM)
  • 3-3-3-3-3
  • .
  • then…
  • .
  • 2) Complete 21-15-9-6-3 of the following for time:
  • Clusters (Squat Clean Thrusters) (24 kg / 40 kg)
  • Pull-up’s
  • .
  • Time Cap 15 min
  • .
  • Score = Time OR Time plus 1 sec per rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Image – (Image courtesy of CrossFit, Inc)