• Trigger/Warm-up/Mobilise/Activate

 

    • 1) Front Squat 
    • *5-5-5-5

 

    • (* On 85% of 1 RM)

 

    • then…

 

    • 2) Complete 7 Rounds of the following for time:
    • *7 Push Jerks (70 kg 47,6kg)
    • *7 C2B Pull-up’s
    • *7 Burpees

 

    • Score = Time

 

    • Cool-down/Trigger Ball/Foam Roll/Stretch

 

  • Featured Image – Orlando Trejo – at the bottom of the hole on the Clean & Jerk ladder at the 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)