Snatch Thursday

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

1 Power Snatch + 1 Hang Squat Snatch (7×2 @65% of 1rm)

Sets OTC 1:30

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

250 DU

60 KB Snatch 53/35

ME Burpee Bar MU
if the 250 Double Unders will take more than 4 min, you should scale to 500 single unders.

May Use Bands for Bar Muscle ups, but No Bands For Pull Ups

Metcon (No Measure)

20m moderate intensity conditioning

Jump on the Air bike, rower, go for

a run or even a swim if you’re able

to. Just move for 20min

Feel free to do 10min of one excercise

and 10min of another