Snatch tips: get under the barbell faster, get comfortable in deep squat, improve overhead mobility

CrossFit MontCo – CrossFit

Paul’s Snatch Warm Up (No Measure)

Bottom Squat Hold with bar Snatch Grip- 30 secs

5 High Pulls from below knee (scarecrow)

5 Muscle Snatches

5 Behind Neck Press (Snatch Grip)

5 Overhead Squats or Snatch Balance

Weightlifting

Snatch deadlift + snatch and hold in hole #2 (10 x 1 @70%)

Metcon

Special forces (2 Rounds for reps)

5 min AMRAP

15 kb swings 53/ 35 (+heavier)

15 wall balls 20/ 14 (+heavier)

1 bar MU (+ Only)

Rest 2 minutes

5 min AMRAP

30 dubs

5 box jump overs 30/ 24

After Party

30 strict pull-ups (No Measure)

30 total strict pull-ups or strict pull-up attempts

Categories: WOD