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