MG

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Trigger/Warm-up/Mobilise/Activate

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1a) 3 Position Power Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)

3-3-3

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** Last completed on 31 July 2014 and 28 August 2014 (Increase load by 1-5 kg)

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Score = Load (*Beginners remain at 75% of their power snatch 1 RM or go up 2-5 kg)

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then…

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1b) 3 Position Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)

3-3-3

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** Last completed on 28 August 2014 (Increase load by 1-5 kg)

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Score = Load (*Beginners remain at 70% of their snatch 1 RM)

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then…

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2) Complete the following for time:

500 m Row or 50 SDHP (13 kg / 20 kg)

21 Knees to Elbows

500 m Row or 50 SDHP (13 kg / 20 kg)

15 Knees to Elbows

500 m Row or 50 SDHP (13 kg / 20 kg)

9 Knees to Elbows

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Scaling on K2E – Knees to hips/belly button/chest/armpits; OR abmat sit-up’s

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Time Cap = 10 min

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Score = Time or Time plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Jason Khalipa during “Midline March” – Jason finished 3rd place Overall at this years 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)