• Trigger/Warm-up/Mobilise/Activate
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  • 1) Complete the following:
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  • A) Max TNG Cleans (squat) on (30 kg / 50 kg or 45% of your 1RM )
  • Score = Reps
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  • Rest 3 min 
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  • B) Max TNG Cleans (squat) on (42 kg / 70 kg or 55% of your 1RM)
  • Score = Reps
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  • Rest 3 min
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  • C) Max TNG Cleans (squat) on (54 kg / 90 kg or 65% of your 1 RM)
  • Score = Reps
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  • NB – No resting allowed on the floor, or on the legs/hips, nor in the front rack (you can pause at the end of each rep in the front rack for a max of 3 sec’s before moving on towards the next rep)
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  • then…
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  • 2) Complete the following:
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  • A) Max Reps Strict Press into Max Reps Push Press into Max Reps Push Jerk on (21 kg / 35 kg or 45% of your 1RM Strict Press)
  • Score = Reps
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  • Rest 3 min 
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  • B) Max Reps Strict Press into Max Reps Push Press into Max Reps Push Jerk on (27 kg / 45 kg or 55% of your 1RM Strict Press)
  • Score = Reps
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  • Rest 3 min
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  • C) Max Reps Strict Press into Max Reps Push Press into Max Reps Push Jerk on (33 kg / 55 kg or 65% of your 1 RM Strict Press)
  • Score = Reps
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  • NB – No resting allowed at any point. Complete as many strict press reps before moving onto as many push press reps before moving onto a max number of push jerks
  • *Record your strict press reps, push press reps and push jerk reps on A, B & C
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – A super team, Team Reebok East, who will partake in the CrossFit Team Series starting on 28 August 2014 (Image courtesy of CrossFit, Inc.)