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

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1) Strict Press 3-3-3-3-3 at 90% 1RM (last weeks loading) (Leave every 2,5 min)

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Score = Load

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then…

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2) Tabata the following:

a) Thruster (40kg/25kg)

Rest/Transition 1 min

b) SDHP – with BB (40kg/25kg)

Rest/Transition 1 min

c) Hang Power Snatch – no dropping (40kg/25kg)

Rest/Transition 1 min

d) TNG Power Cleans (40kg/25kg)

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Score = Sum of Reps on eahc movement and lowest reps on any given movement

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Lauren Fisher on rope climbing for Team Invictus at the 2015 Reebok CrossFit Games (Image Courtesy of CrossFit, Inc.)