The Mobility
The Warm-up
For 4:00 you will work through the movements before going into the coach-led portion
Window to Wall (snatch grip, arms extended overhead, big stretch from one side of room to the other)
The Strength
Snatch Complex
Part I is your primer.... use it as a warm-up and nail the technique. Save the heavy stuff for Part II
On a 1:30 Loop x 8
1 Snatch Deadlift (simply moving the bar from the ground to standing position with proper snatch grip and form)
2 High Hang Snatch*
- Bar moves only a 1/4 down the thighs. The purpose is to focus on how much leg drive/hip power and fast elbows you need to get around the barbell because you don't have as much time to gain momentum as you do with the Hang Snatch.
- The high hang power snatch is from the hip crease or just below, NOT to just above the knee like the hang snatch*
Then... every 1:00 x 10
1 Snatch Pull (reinforces full extension of the hips before we pull under the bar)
Snatch (new CrossFitters can also work just from the hang position instead of the ground)
The Met-con
* REPEAT WORK-OUT *
For Time with a 15:00 time cap
21-15-9
One set all on right, then another all on the left
*for example, you will do 21 power snatches on right, then 21 power snatches on left, then 21 cleans. Then 15 power snatches on right, 15 power snatches on left, then 15 cleans, then the set of 9
The DB weight chosen should be one in which you could go unbroken on. The clean weight chosen should be one in which you can do at least 5 unbroken reps with.
The Finisher
