- 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