• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Back Squat 
  • * 5-5-5
  • (80% of 1 RM)
  • .
  • then…
  • .
  • 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
  • .
  • *There is no rest between rounds so record your score & transition as fast as possible for a good score. 
  • .
  • Score = Total Reps
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Casper on the heavy hang power cleans (102 kg) of the Regional WOD Event 2 (Reebok CrossFit Games event in 2012).