Deadlifts and Snatches

CrossFit FTM – CrossFit

Warm-up

Squatting Quad Snatch Series (No Measure)

Thoracic Extension – 2 min

Pigeon Toes – 1 min/side

Squatting Quad Muscle Snatch+OHS x 3

Squatting Quad Power Snatch x 3

Squatting Quad Power Snatch+OHS x 3

Squatting Quad Squat Snatch x 3

Strength

Deadlift (EMOM 7 x 2 @75% of 3 RM)

deficit deadlifts from a 45 lbs plate

keep overhand grip, back tight, fast off the floor, touch n go

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7 Full Snatch 95/65

3 Ring Muscle Up
Rest 4:00 min

Metcon (4 Rounds for time)

4 Rounds Each for Time (4:00 min time cap per round)

20/18 Calorie row/ski/bike

20 one arm DB hang power clean and jerk

45/30 (10 each side)

20 Toes to bar

2:00 min rest between Rounds