CROSSFIT:
SKILL/STRENGTH
Snatch Warm-up
Approximately 20 minutes:
Complex: Working up in load [or technique work].
Snatch
Snatch Above Knee
Snatch Below Knee
Modify with Power versions, if needed.
METCON
3 Rounds:
25 Hang Power Snatch (53/75)
50 Double Unders/Speed/Single
OLYMPIC LIFTING:
Last set at 95%
4×2 Snatch
4×2 Clean and Jerk
4×3 Back Squat
5x50m sprints
Tabata T2B
Mobility: Hip Hinge
