GW

.

Trigger/Warm-up/Mobilise/Activate

.

1) Complete “Grace” – for time:

30 Clean (power) and Jerk (push) (42,7 kg / 61 kg);

.

then…

.

2) Climb the following ladder for 10 min’s:

2 Muscle-up’s

2 Shoulder to Overhead (Push press/Jerks) (40 kg / 60 kg)

3 Muscle-up’s

3 Shoulder to Overhead (Push press/Jerks) (40 kg / 60 kg)

4 Muscle-up’s

4 Shoulder to Overhead (Push press/Jerks) (40 kg / 60 kg)

etc…

.

Score = Total Reps

.

then UWS athletes…

.

3) Row 2 km for time (RPE 95%)

.

Score = Time

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Rich Froning of Rogue Fitness Black snatches in the CrossFit Team Series (Image courtesy of CrossFit, Inc.)