• Trigger/Warm-up/Mobilise/Activate
  • 1a) Clean, Split Jerk
  • 1,2 – 1,2 – 1,2 – 1,2 – 1,2 (All at 70% of 1RM)
  • Exactly 90 sec of rest between repeats!
  • 1b) Strict Toes to bar (no kipping!) Max reps x 3 (2 min rest between repeats)
  • Score = Max Reps
  • then…
  • 2)AMRAP the following for 3 Rounds (i.e. 12 min AMRAP): 
  • 1 min Alternating Split Jerk (50 kg / 30 kg or 40% of your 1 RM)
  • 1 min KB or BB SDHP (20 kg / 13 kg)
  • 1 min Burpee C2B Pull-ups
  • 1 min Ring Dips
  • Score = Total Reps
  • Cool-down/Trigger Ball/Foam Roll/Stretch