GWM

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Trigger/Warm-up/Mobilise/Activate

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1a) Rack or Block Jerk (Split) – Take 8 min to work up to a max for the day from the Front Rack and then take an extra 5 min to find your max for the day from the Rear Rack (Not necessarily a 1RM).

1b) EMOM for 5 min – 2 Jerks at 70% 1RM

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then…

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2) Complete the following for time:

30 Muscle-up’s

30 Clean and Jerk (61 kg / 43 kg)

30 Wall Ball’s (9,1 kg / 6,3 kg)

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Time Cap 17 min

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Score = Time

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Featured Image – Lee demonstrating a good jump and good straight pull, helped him get a new PB on his squat snatch.