Dont forget tomorrow is a public holiday so we will be having class at 9am. Please bring some clothes, presents new or used so that we can donate to a chosen charity of members choice for Christmas. We will carry on accepting donations till next week Tues and then dropping off at charity on the 24th.

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Trigger/Warm-up/Mobilise/Activate

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Bar Warm-up – OH mobility and Snatch progressions & skill transfer

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1) Snatch – Take 10 min to find your TNG 2RM

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Score = Load

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2) EMOM for 10 min, complete the following every minute TNG (i.e. 3 reps) at 70% of your 2RM above:

1 Snatch Lift off

1 Snatch Pull

1 Snatch

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Score = Reps achieved out of a possible 30 reps

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3) Tabata the following with no rest between Tabata sets:

DU’s

5 m Shuttle Run (1 x 5 m = 1 rep)

DU’s

Row

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Score = Sum of lowest scores

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Dan Bailey and Ben Smith on the Muscle-up Biathlon at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)