• Trigger/Warm-up/Mobilise/Activate
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  • 1) EMOM for 20 min complete the following for time:
  • 1st Min – 8 Strict C2B Pull-up’s 
  • 2nd Min – 6 Power Cleans (60 kg / 85 kg OR sub with 65% of 1 RM)
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  • Score = Reps achieved out of a possible 80 Pull-up’s & 60 Power Cleans
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  • then…
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  • 2) Complete 21-15-9-6-3 of the following for time:
  • HR Burpees (At the top of the movement ensure full hip extension and clap overhead as the feet are brought together) 
  • Wall Ball’s (6,3 kg / 9,1 kg)
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  • Time cap = 10 min 
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  • Score = Time or Time Cap + 1 sec/rep missed
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Janel (supporting), Ryan and Nolien on Saturday’s WOD!