W

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Trigger/Warm-up/Mobilise/Activate

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Bar Warm-up – OH mobility and Snatch progressions & skill transfer

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WOD (1)

a) Snatch – Take 10 min to work up to a heavy single (Not a 1RM)

b) EMOM – Complete 1 snatch at 80% of this heavy single for 5 min (i.e. 5 reps)

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WOD (2) 

Pause Front Squat

5-5-5 (65% of 1RM)

* Pause for 3 counts at rock bottom

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WOD (3) 

Isabel – 30 Snatches for Time (61 kg / 43 kg)

Record your Benchmark Score!!

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Team Europe Tyre Flip at the CrossFit Invitational (Image courtesy of CrossFit, Inc.)