• Trigger/Warm-up/Mobilise/Activate

  • 1a) Snatch Pull’s (100% of 1RM)
  • *3-3-3-3-3

  • 1b) HSPU’s 
  • * Max reps (strict) – Max reps (strict) – Max reps (strict) – Max reps (kipping) – Max reps (kipping) – Max reps (kipping)
  • Alternate between snatch pulls and HSPU’s resting 60 sec between repeats.

  • then…

  • 2) AMRAP the following for 10 min:
  • 10 OHS (36 kg / 60 kg)
  • 250 m Row or 25 SDHP (20 kg / 13 kg)

  • Score = Total Reps (if rowing count every 10 m rowed as 1 rep – i.e. 35 reps per round)

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Rich Froning Jnr. HSPU at the 2011 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)