• Trigger/Warm-up/Mobilise/Activate
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  • 1) High Hang Snatch (60% of your 1RM Snatch)
  • *4-4-4-4-4-4
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  • 2) Back Squat 
  • * Warm-up and then complete 20 reps x 1 (Time how long it takes for you to complete the 20 reps)
  • * 70% of your 1 RM
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  • 3) In groups of 2, AMRAP L-sit to “Skin the cat” to L-sit for 20 min – count & record your reps as a basic indication of how many reps you completed but this is not for scoring on the whiteboard! This is for quality!
  • Complete 1 – 3 reps and switch partners, continue doing this for 20 min!
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Feature Image – TRF CrossFit Algoa Support Crew at the CrossFit Plett Challenge
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