• Trigger/Warm-up/Mobilise/Activate

  • 1) EMOM Snatch for 10 min
  • (65% of your current 1 RM)
  • Score = total out of a possible 30

  • then…

  • 2) Climb the following ladder for 15 min:
  • 1 Burpee
  • 1 Pistol squat
  • 1 HSPU
  • 2 Burpees
  • 2 Pistol Squats (alternating legs)
  • 2 HSPU’s
  • etc..
  • Score = Total reps achieved
  • .

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Image – The CrossFit Games 2014 – The Open (Register at wwww.games.crossfit.com)