- 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)