• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Deadlift (last done 17 June 65% and 15 July on 70%)
  • 5-5-5 (75% of 1RM)
  • .
  • then…
  • .
  • 2) Complete the following for time: 
  • 21 Hang Snatches (30 kg / 50 kg)
  • Run 1000 m
  • 15 Hang Snatches (30 kg / 50 kg)
  • Run 600 m
  • 9 Hang Snatches (30 kg / 50 kg)
  • Run 400 m
  • .
  • Time Cap = 20 min
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Two of the leading ladies on “The Beach” event at the Reebok CrossFit Games 2014