Foam Roll/Trigger/Warm-up/Mobilise/Activate


1A) Take 10 min to work up to a max for the day on the Snatch


1b) EMOM for 6 min complete 1 Snatch (90% of days max)


Score = Loads


2) AMRAP the following (BB – 70kg/49kg 0r 60% 1RM Snatch)

0-1 MIN: AMRAP Power Snatch

1-2 MIN: AMRAP Clean & Jerk

2-4 MIN: AMRAP Power Snatch

4-6 MIN: AMRAP Clean & Jerk

6-9 MIN: AMRAP Power Snatch

9-12 MIN: AMRAP Clean & Jerk


* C& J is a Power Clean and Push Jerk

Score = Total Reps


C-WOD – Please see the class whiteboard. Anyone interested in following this programming

who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for

details & fees.


Cool-down/Trigger Ball/Foam Roll/Stretch


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