• Trigger/Warm-up/Mobilise/Activate
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  • 1a) High Hang Snatch (85% of your 1RM Snatch)
  • *4-4-4-4-4-4
  • .
  • 1b) Snatch Pull
  • 3-3-3
  • .
  • then…
  • .
  • 2) AMRAP the following movements for the designated time:
  • 1 min of HSPU’s
  • 2 min of Muscle-ups (Substitution – 1 min of Pull-up’s/ Ring Rows and 1 min of Dips)
  • 3 min of Toes to Bar
  • 4 min of Air Squats
  • 5 min of HR Burpees
  • .
  • Score = Total Reps (in 15 min)
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Nutritech branding at TRF CrossFit Algoa #TRAINLIKEAPRO