Snatch

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

Weightlifting

Power Snatch (EMOM 15, 3 Power Snatches)

*No prescribed weight

*Reps must be unbroken

eg: Score= 3×15=45×100=4500kg

* you may change weight as you go

Gymnastics

Strict Toes-To-Bar (6 x 3 Strict + 5 kipping TTB)

OTC

0:00, 1:30, 3:00, 4:30, 6:00, 7:30

Metcon

Metcon (Time)

4 Rounds

20 Calorie Row/Ski/Bike

100 Double Unders