• Trigger/Warm-up/Mobilise/Activate
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  • 1) High Hang Snatch
  • Take 15 minutes to find your new 1RM
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  • then…
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  • 2a) Complete the following for time:
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  • 15 Strict C2B Pull-up’s
  • 4 Hang Snatches (65% of your new 1RM)
  • 25 C2B Pull-up’s
  • 3 Hang Snatches (65% of you new 1 RM)
  • 35 Pull-up’s
  • 2 Hang Snatches (65% of you new 1 RM)
  • 45 Ring Rows OR Barbell Rows (bar/ring set to height of chest and arms vertical)
  • 1 Hang Snatches (65% of your new 1 RM)
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  • Scaling – adjust bands or ring row leverage from hardest to easiest
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  • Time Cap = 20 min
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  • Score = Time or Time Cap Plus 1 sec per rep missed
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Armand coming to grips with box squats 5 x 10 sets on 70% 1RM