Snatch in the Metcon

CrossFit FTM – CrossFit

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Warm-up

Burgener 2 (No Measure)

Pigeon Pose 1 min/side

2 R’s, 1 with PVC, 1 With Barbell

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 (2 x 9-12 rounds)

OTC 1:30

*Start at 65%+ and increase every

1-2 sets if you’re feeling good. Otherwise

stay on the same weight.

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

3 Ring Muscle Up

6 Full Snatch 135/95

12m (40 ft) HS Walk

250m Row
Mod for Muscle Up: 3 C2B pull ups OR 2 Ring Dips

Mod for HSWalk – Bear Crawl

Each round out of 46