- Trigger/Warm-up/Mobilise/Activate
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- 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)
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- then…
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- 2) Snatch Pull
- 3-3-3 (105% of 1 RM)
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- then…
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- 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
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- Time Cap 10 min
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- Score = Time or Time Cap plus 1 sec per rep missed
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – Dean Shaw on the last event of the 2014 Africa Regional for the Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)