Snatch Tuesday!!

CrossFit FTM – CrossFit

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 Sotts Press

3 Snatch Balance

3 Squat Snatch from Hip

Weightlifting

Snatch (10×1 @ 80% of 1 RM)

OTC 1:30

Strength

Back Squat (3 x 12 @ same weight used for sets of 10 in oct)

no specific scheduled rest. Just rest as needed to complete all 12 reps unbroken.

Metcon

Metcon (Time)

For Time (15-17 min cap)

7 Rounds

15 Wall Balls 20/14

9 Ring Dips

3 Power Snatch 155/105