• 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.)