• Trigger/Warm-up/Mobilise/Activate

  • 1) 3 Position Snatch 3-3-3-3-3 (at 65% of 1 RM)
  • Rest precisely 1 min

  • 2) Snatch Balance 2-2-2  (at 70% of your Snatch 1 RM)
  • Rest precisely 90 sec

  • then..

  • 3) Rowing / SDHP (13 kg/20kg)
  • 10 Rounds of 25 sec Hard, 35 sec rest
  • Score = total m’s or reps achieved

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

  • Featured Image – Athlete’s coming off the medicine Ball GHD during the Sprint Chipper at the 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)