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

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1) EMOM for 10 min complete the following (70-75% of 1RM C&J):

1 Power Clean and 1 Push Jerk

1 Squat Clean and 1 Split Jerk

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Score = Reps & Loads

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2) Complete the following in pairs for 6 min, Rest 3 min and Repeat for another 6 min:

1st Person – 20 m Farmers Walk (40-50kg e/20-25kg each)

2nd Person – AMRAP Burpee Box Jump Overs (61 cm/51cm)

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Score = Total M’s walked and Brp BJ Overs completed

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Scaling:

Farmer’s Walk – Reduced loading

Burpee Box Jump Over’s – Reduced Height/Burpees with step-over

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Featured Image – Ben Smith, the Fittest Man on Earth in 2015, at the 2014 Regionals of the Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)!