W
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Trigger/Warm-up/Mobilise/Activate
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1) Complete the Benchmark WOD “Grace” – Complete the following for time:
30 Clean (power) & Jerk (push) (61 kg / 43 kg)
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Score = Time
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Scaling – Reduced loading
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*Record your Benchmark score!
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2) Clean segment deadlift (Pause for 2-3 sec’s at the following positions – 2,5 cm off the floor, at the knee and at the upper thigh) – (100% of 1RM Clean)
3-3-3-3-3
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3) Sott’s Press 5-5-5-5-5 for load
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Score = Load
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Stacie Tovar celebrates her qualification to return to the Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)
