- Trigger/Warm-up/Mobilise/Activate
- 1a) 2 Snatch, 2 Snatch Balance
- *4-4-4-4-4-4
- (at 75% of your 1 RM across all sets)
- 1b) Then do as many Power Snatch (TNG) reps as possible on 50% of your 1 RM (Power Snatch)
- NB – reps must be TNG, no resting between reps & no dropping!
- Score = Max Number of reps (record reps & load)
- Then…
- 2) Complete the following sprint chipper for time:
- *Run 1 km
- *50 Barbel Broad Jumps (jump the distance of the bar i.e. distance between the plates) – jump turn jump
- *40 HSPU
- *30 m Snatch Grip OH Barbell Lunges (50 kg / 30 kg) (NB – must be snatch grip width!)
- Time Cap 17 min
- Score = Time or Time cap plus 1 sec/rep missed
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Marcus Hendren – “Double Banger” 2012 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)