Friday CrossFit WOD – Just Snatch God Dam You!

26 Dec
0

A) Warm Up

Run 400m

30/20/30

B) Strength

Establish 1RM in 15 Minutes of Back Squat

C) Skills - Snatch Technique

Then w/bar: Barbell Complex

3 Rounds of

Overhead Squat x 3

Heaving Snatch Balance x 3

Snatch Balance x 3

Then

3 Rounds of 

Muscle Snatch x 3

Hang Snatch x 3

Power Snatch x 3

D) WOD

Snatch x 10 (45/30k)

Slam x 12

5 Rounds For Time

E) Mobility

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