November 11,2020

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Snatch BB Positional Warm-Up:

2 sets of 6-8 reps of the following movements:

-RDL’s

-Deadlifts

-Hang Snatch Shrugs

-Hang Muscle Snatch

-Squatting Quad Ankle Rocks

-Heaving Snatch Balance

-Overhead Squats

-Snatch Pull Unders

-Hang Power Snatch - above knee

-Hang Squat Snatch - bologna

Snatch ( EMOM x 10: 1 Snatch at a tough but technical load)

Metcon (AMRAP - Rounds and Reps)

7 min AMRAP:

3 DB Clusters - 50/35#, hand

7 TTB