- 1) 3 Position Snatch 3-3-3-3-3 (at 70% of 1 RM) – see 8 Nov 13
- Rest precisely 1 min
- then…
- 2) Snatch Balance 2-2-2 (at 75% of your Snatch 1 RM)
- Rest precisely 90 sec
- then…
- 3)Complete the following couplet for time:
- 9 Deficit HSP (Parrallete’s) 2 x 15 kg bumpers to set height
- 9 OHS (50 kg / 30 kg)
- 7 Deficit HSP (Parrallete’s) 2 x 15 kg bumpers to set height
- 7 OHS (50 kg / 30 kg)
- 5 Deficit HSP (Parrallete’s) 2 x 15 kg bumpers to set height
- 5 OHS (50 kg / 30 kg)
- 3 Deficit HSP (Parrallete’s) 2 x 15 kg bumpers to set height
- 3 OHS (50 kg / 30 kg)
- 1 Deficit HSP (Parrallete’s) 2 x 15 kg bumpers to set height
- 1 OHS (50 kg / 30 kg)
- * Time cap 12 min
- Score = Time or Time Cap plus 1 sec per rep missed (1 sec per 10 m missed on the row)
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Legend Chris Spealer at the 2010 Reebok CrossFit Games – Rope, Clean & Jerk Ladder (Image courtesy of CrossFit, Inc.)