Snatch Friday!

CrossFit FTM – CrossFit

Warm-up

Burgener 2 (No Measure)

Pigeon Pose 1 min/side

3 Power Shrug

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 Snatch Push Press

3 OHS

3 Pressing Snatch Balance

3 Snatch Balance

3 Squat Snatch from Hip

Weightlifting

Snatch (15 min to Find 1 RM)

Metcon

Metcon (AMRAP – Reps)

9 Min AMRAP

66 Double Unders

12 HSPU

9m DBL KB Front Rack Lunge

87 reps per round

Metcon (No Measure)

7 min AMRAP

9 HP Cleans (95/65)

12 Thrusters (95/65)

30 Double unders

Rest 3min

3 Rnds / Rest 1min after each rnd

8 Burpee BJ overs 24/20

10 OH squats 135/95