Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Snatch Complex – For max load with great form!
2 Pos. Segment Snatch DL (knees & Pockets – 2 sec pause)
Hang Snatch
Snatch
Snatch Balance
OHS
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5-5-5-5-5
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then…
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Score = Load
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2) Complete 5 Rnds of the following for time:
Run 400 m
15 HSPU’s
10 Power Cleans (70kg/49kg)
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Time Cap = 20 min
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Score = Time/TC plus 1 sec/rep missed
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – “Picture yourself achieving your goals. Place yourself in the picture. Think deeply on it and you will be surprised how often your visualization becomes a reality.”
—Scott Panchik, a four-time CrossFit Games qualifier who finished sixth at this year’s Games (Image Courtesy of CrossFit, Inc.)