GW

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Trigger/Warm-up/Mobilise/Activate

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1a) 3 Position Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)

3-3-3

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Score = Load (*Beginners remain at 70% of their clean 1 RM) or

go up 1-5 kg from your previous loading

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then…

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1b) 3 Position Power Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)

3-3-3

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** Last completed on 28 August 2014 and 25 Sept (Increase load by 1-5 kg from your previous loading)

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Score = Load (*Beginners remain at 70% of their power clean 1 RM)

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then…

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2) Complete the following couplet for time:

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18 BB Facing Burpees

18 SDHP (25 kg / 40 kg)

15 BB Facing Burpees

15 SDHP (25 kg / 40 kg)

12 BB Facing Burpees

12 SDHP (25 kg / 40 kg)

9 BB Facing Burpees

9 SDHP (25 kg / 40 kg)

6 BB Facing Burpees

6 SDHP (25 kg / 40 kg)

3 BB Facing Burpees

3 SDHP (25 kg / 40 kg)

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* SDHP = RX are done with a Barbell!

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Time Cap = 18 min

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Score = Time or Time Cap plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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