- 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