• 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
  • .
  • 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)
  • .
  • Time Cap = 17 min
  • .
  • Score = Time or Time Cap plus 1 sec/rep missed (on the farmer’s walk 10 m = 1 rep)
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – practice practice practice, Jarrod starting to fly through his double unders.