GW

Trigger/Warm-up/Mobilise/Activate

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WOD

1) Pause Front Squat

2-2-2 (90% of 1RM)

* Pause for 3 counts at rock bottom

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then…

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2) Partner WOD (partition reps as required – 1 partner works at a time): 

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Complete 15-12-9 of:

Muscle-up’s

Power Clean and Push Jerk (80 kg / 60 kg)

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and…

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straight into 21-15-9 of:

Burpee Box Jump Overs (61 cm / 51 cm)

Thrusters (30 kg / 45 kg)

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Score = Time

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Featured Image – Coach Carl bringing back the “I forgot my shorts at home” look again. For his benefit, that is only his warm up weight.