Foam Roll/Trigger/Warm-up/Mobilise/Activate

.

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

.

5-5-5-5-5

.

then…

.

Score = Load

.

2) Complete 5 Rnds of the following for time:

Run 400 m

15 HSPU’s

10 Power Cleans (70kg/49kg)

.

Time Cap = 20 min

.

Score = Time/TC plus 1 sec/rep missed

 .

Cool-down/Trigger Ball/Foam Roll/Stretch

.

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.)