• Trigger/Warm-up/Mobilise/Activate
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  • 1) 1 Clean and 2 Split Jerk
  • 1,2 – 1,2 – 1,2 – 1,2 – 1,2 (80% 1RM – Clean & Jerk)
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  • then…
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  • 2) Complete the following for time:
  • Run 2 km, But every 200 m do 5 HR burpees
  • 300 DU’s (AMRAP Incentive – everytime you trip up or rest – run 20 m before resuming)
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  • Time Cap = 20 min
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  • Score = Time OR Time Cap plus 1 sec/rep missed
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – 5am crew loving their upside time