• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) EMOM complete the following for 10 min:
  • 5 Power Snatches (36 kg / 60 kg OR 60% of your 1 RM if your 1 RM is less than 60 kg for ladies and 100 kg for men)
  • .
  • then…
  • .
  • 2) Snatch Pull
  • 3-3-3 (105% of 1 RM)
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • 21 Thrusters (30 kg / 43 kg)
  • 21 BB Facing Burpees
  • 15 Thrusters (30 kg / 43 kg)
  • 15 BB Facing Burpees
  • 9 Thrusters (30 kg / 43 kg)
  • 9 BB Facing Burpees
  • .
  • Time Cap 10 min
  • .
  • Score = Time or Time Cap plus 1 sec per rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Dean Shaw on the last event of the 2014 Africa Regional for the Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)