CrossFit Barwon – Elite Chinese weightlifting


Snatch Balance (1RM)

Snatch balance + OHS

Accessory Work

Snatch Pull (4×3)

At 90-100% of your 1RM

Snatch grip press (4×4)

At 50-60% of your 1RM


Warm-up (No Measure)

2 Rounds

10 Greatest stretch in the world

10 Zotts Press

10 Frog leaps

20 Int/ext rotation straight into

20 Reverse flies

20 Band pullaparts

Then…..drills drills drills baby!

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