• 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.)