• MGW 
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) EMOM complete the following for 12 min:
  • 1 Power Snatch
  • 1 Snatch
  • 2 OHS
  • * Complete on 60% of your 1RM Snatch
  • .
  • Score = Total reps achieved out of a possible 48 reps
  • .
  • then…
  • . 
  • 2) In front of a clock set for 18 minutes, AMRAP the following:
  • 1 minute of 40 kg/ 60 kg Hang Power Snatches
  • 1 minute of T2B
  • 1 minute of DU’s
  • 2 minutes of 40 kg/ 60 kg Hang Power Snatches
  • 2 minutes of T2B
  • 2 minute of DU’s
  • 3 minutes of 40 kg/ 60 kg Hang Power Snatches
  • 3 minutes of T2B
  • 3 minute of DU’s
  • .
  • Score = Total reps
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Annie Thorisdottir snatching on the “21-15-9 Complex” at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.).