- Trigger/Warm-up/Mobilise/Activate
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- 1) 3 Position Power Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
- 3-3-3-3-3
- *Load – 2-5 kg up from last time on 31 July OR 70% of 1RM
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- then…
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- 2) Complete the following for time:
- 250 m Farmer’s walk (20 kg x 2 / 32 kg x 2)
- 25 m HS walk (if you fail or come down do 1 HR Burpees before continuing)
- 150 m Farmer’s walk (20 kg x 2 / 32 kg x 2)
- 15 m HS walk (if you fail or come down do 1 HR Burpees before continuing)
- 50 m Farmer’s walk (20 kg x 2 / 32 kg x 2)
- 5 m HS walk (if you fail or come down do 1 HR Burpees before continuing)
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- Time Cap = 17 min
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- Score = Time or Time Cap plus 1 sec/rep missed (on the farmer’s walk 10 m = 1 rep)
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – practice practice practice, Jarrod starting to fly through his double unders.