- Trigger/Warm-up/Mobilise/Activate
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- 1) Back Squat
- * 5-5-5
- (80% of 1 RM)
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- then…
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- 2) AMRAP the following for 2 rounds (i.e. 16 min’s):
- 2 min of Cleans (squat) (40 kg / 60 kg)
- 2 min of Pull-up’s
- 2 min of KB SDHP (16 kg / 24 kg)
- 2 min of HSPU’s
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- *There is no rest between rounds so record your score & transition as fast as possible for a good score.
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- Score = Total Reps
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – Casper on the heavy hang power cleans (102 kg) of the Regional WOD Event 2 (Reebok CrossFit Games event in 2012).