GW

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Trigger/Warm-up/Mobilise/Activate

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1) Power Clean & Push Jerk

3-3-3-3-3 (Count sets with a load of >80% of 3RM)

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Score = Load

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Scaling:

PVC & Bar drills as directed by coach

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Then…

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2) Complete the following for time:

9 Box Jump Overs (61 cm / 51 cm)

9 Clean & Jerk (70 kg / 40 kg)

7 Box Jump Overs (61 cm / 51 cm)

7 Clean & Jerk (70 kg / 40 kg)

5 Box Jump Overs (61 cm / 51 cm)

5 Clean & Jerk (70 kg / 40 kg)

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Time Cap = 5 min

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Score = Time or Time Cap Plus 1 Sec per Rep Missed

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Scaling:

Complete the following for time:

9 Box Jump Overs (51 cm / 30 cm)

9 Clean & Jerk (appropriate loading)

7 Box Jump Overs (51 cm / 30 cm)

7 Clean & Jerk (appropriate loading)

5 Box Jump Overs (51 cm / 30 cm)

5 Clean & Jerk (appropriate loading)

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Time Cap = 5 min

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Score = Time or Time Cap Plus 1 Sec per Rep Missed

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3) Tabata the following:

Hallow Rocks (4 min)

Hallow Arches (4 min)

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Score = Sum of Lowest Scores

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Brooke Ence celebrates after winning the Califonia Regional of the Reebok CrossFit Games (Image courtesy of CrossFit, Inc.).