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  • Trigger/Warm-up/Mobilise/Activate
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  • 1a) EMOM complete the following for 10 min:
  • 1 Power Snatch, 1 OHS, 2 Snatch
  • (70% of 1 RM)
  • Score = score out of a possible 40 reps
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  • then…
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  • 2) Complete 5 Rounds of the following for time:
  • .
  • 10 Burpees
  • 10 Power Snatches (61 kg / 42,7 kg)
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  • Score = Time
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Rob HS walking while Heidi laughs (CFEL at FiCT 2014 – Fittest in Cape Town)