W

Trigger/Warm-up/Mobilise/Activate

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1) Take 15 min to find the max load on the following complex:

1 High Hang Clean

1 Hang Clean

1 Clean

1 Push Press

1 Push Jerk

1 Split Jerk

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Score = Max Load

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Scaling…

Take 15 min to find the max load on the following complex:

1 High Hang Clean (1 position pause)

1 Hang Clean (2 position pause)

1 Clean (3 position pause)

1 Push Press

1 Push Jerk

1 Split Jerk

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Score = Max Load

then…

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2) Complete the following for time:

30 Cleans (70 kg / 49 kg or at 65% of your 1RM)

30 Jerks – Push or Split (70 kg / 49 kg at 65% of your 1RM)

30 Clean & Jerks (70 kg / 49 kg at 65% of your 1RM)

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Time Cap 14 min

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Score = Time

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Scaling…

Complete the following for time:

15 Cleans (appropriate laoding)

15 Jerks – Push or Split (appropriate laoding)

15 Clean & Jerks (appropriate laoding)

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Time Cap 8 min

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Score = Reps achieved out of 100

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Brooke Wells had five finishes in the top five, set the Event 1 record and won the Central Regional at 19 years of age (Image and Fact courtesy of CrossFit, Inc.)