Wednesday 16.9.20

CrossFit

Every 75 second for 4 sets

2 snatch pull + 1 snatch high pull

*start @ 80% 1RM snatch

Every 90 seconds for 6 sets

1 snatch + 1 hang squat

AMRAP 20

5 clean & jerk

5 pull ups

10 push ups

15 air squats

20 double unders

*add 1 clean & jerk rep each round

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Olympic Lifting

Every 90 seconds for 7 sets

Snatch pull with 2-3 second pause at the knee

*keep back flat, knees back and shoulders over the bar in the pause

**keep weight light or no heavier than snatch 1RM to reinforce correct movement pattern

Every 90 seconds for 8 sets

3 high hang snatch

*work on cues from muscle snatch – pop and drop, elbows above shoulders, utilise speed under the bar

Every 90 seconds for 8 sets

3 Klokov taps + 1 power snatch

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