CrossFit Barwon – Elite Chinese weightlifting


Power Snatch (2RM)

Pause in the catch, own the position!

Accessory Work

Muscle Snatch

Drill the position before weight, focus is on hip drive


Warm-up (No Measure)

2 Rounds

20 OH band pullaparts

10 PVC OH squats

20 face pulls

10 PVC OH Squats

20 Int/Ext rotations

10 Banded KB Swings


Warm-up (No Measure)

Drill snatch positions with PVC pipe and empty bar

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