• Warm up –
  • Goblet squat; lat stretch; PVC (beginners) & Bar drills for clean & push press
  • Buy in- 15 Wall Balls & 15 Strict Pull-up’s
  • Trigger/Warm-up/Mobilise/Activate
  • 1) 1 Clean, 3 Push Press
  • 1(3)-1(3)-1(3)-1(3)-1(3)
  • Then…
  • Warm-up just before metcon…leg swings forward, backwards & side to side (30 each) ; skipping 50 singles & 20 DU’s
  • 2) Complete 2 Rounds of the following for time:
  • Sprint 400 m – Record Time
  • Compulsory 1 min rest
  • 10 Cleans (60 kg / 35 kg)
  • 10 Push Press (60 kg / 35 kg)
  • 10 Weighted Pull-up’s (5kg/2.5kg)
  • – Record Time to complete triplet
  • Rest precisely 1 min
  • Start Round 2 with 400 m sprint!
  • Record as above, as well as your overall time!
  • Score = Total Time, including compulsory rests and fastest 400 m time
  • Cool-down/Trigger Ball/Foam Roll/Stretch