• Classes resume as per normal!
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) 2 Power Cleans, 2 Cleans 
  • *4-4-4-4 (80% of your 1 RM on Clean across all sets – don’t go heavier!)
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  • then…
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  • 2) Climb (AMRAP) the following ladder for 10 min:
  • 2 Power Cleans, 2 Squat Cleans (52 kg / 75 kg) 
  • 25 m x 2 Shuttle Run (50 m)
  • 3 Power Cleans, 3 Squat Cleans (52 kg / 75 kg) 
  • 50 m x 2 Shuttle Run (100 m)
  • 4 Power Cleans, 4 Squat Cleans (52 kg / 75 kg) 
  • 50 m x 4 Shuttle Run (200 m)
  • 5 Power Cleans, 5 Squat Cleans (52 kg / 75 kg) 
  • 50 m x 6 Shuttle Run (300 m)
  • 6 Power Cleans, 6 Squat Cleans (52 kg / 75 kg) 
  • 50 m x 8 Shuttle Run (400 m)
  • 7 Power Cleans, 7 Squat Cleans (52 kg / 75 kg) 
  • 50 m x 10 Shuttle Run (500 m)
  • 8 Power Cleans, 8 Squat Cleans (52 kg / 75 kg) 
  • 50 m x 12 Shuttle Run (600 m)
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  • Score = Reps achieved and Distance run (m)
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – TRF CrossFit Algoa (Janel, Nolien & Lindsey) at the CrossFit Plett Challenge