MG

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Trigger/Warm-up/Mobilise/Activate

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1) EMOM for 10 min complete 3 TNG Power Snatches and 3 TNG Squat Snatches on 60% (or 70 kg / 50 kg) of your 1 RM Snatch

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Score = Reps achieved out of a possible 60 (note number of Power Snatches vs Squat Snatches completed)

* Last completed 4 Feb 15 – If you scored 60 reps last time, up the load by 2,5 kg, if not repeat and try beat your reps

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then…

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2) AMRAP the following for 18 min:

3 Muscle-up’s

6 Strict HSPU’s

9 Power Cleans (80 kg / 48 kg)

12 Box Jumps (61 cm / 51 cm)

15 Pull-up’s

18 Wall Balls (9,1 kg / 6,3 kg)

21 DU’s

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Score = Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Kenneth Leverich, on Legless Rope Climbs, winning his Regional at the 2014 Reebok CrossFit Games (Image Courtesy of CrossFit Inc.)