Trigger/Warm-up/Mobilise/Activate
1) EMOM the following for 12 min:
- Odd Minutes – 5 Power Cleans (110 kg /65 kg OR 80% of your 1 RM)
- Even Minutes – 10 C2B Pull-up’s
Score = Total out of 30 Power Cleans and 60 Pull-up’s
then…
2) AMRAP the following for 3 Rounds:
- 1 min Toes to bar
- 1 min Medicine ball cleans (9.1 kg / 6.3 kg)
- 1 min Power Clean & Push Jerk (50 kg / 30 kg)
- 1 min DU’s
- 1 min Rest
Score = Total Rep’s
Cool-down/Trigger Ball/Foam Roll/Stretch