• Trigger/Warm-up/Mobilise/Activate
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  • WOD
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  • 1) Front Squat
  • 4-4-4-4-4-4 (65% of 1 RM)
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  • Rest 90 sec between repeats
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  • then…
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  • 2) AMRAP the following for 15 min:
  • 150 DU’s
  • 10 Bar Muscle-up’s
  • 10 Clean (squat) & Jerk (any) (75 kg / 45 kg)
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  • Score = Total Reps
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  • Scaling:
  • AMRAP the following for 15 min:
  • 150 Singles
  • 10 Pull-up’s / Ring Rows
  • 10 Dips (Ring/Bar/Parallette)
  • 10 Clean (power) & Jerk (any) (appropriate loading)
  • .
  • Score = Total Reps (count pull-up’s and Dips as half reps i.e. 10 Pull-up’s + 10 Dips = 10 reps)
  • .
  • Featured Image – Dan Bailey snatches (Image courtesy of CrossFit, Inc.)