CrossFit Barwon – Elite Chinese weightlifting
Accessory Work
Snatch Pull (3×4)
Go heavy but with good technique
No straps – hookgrip
Weightlifting
Power Snatch (2RM)
Pause in the catch
Accessory Work
Overhead Squat (3×3)
Working weight 60+%
Don’t worry too much about the weight, focus on your movement pattern
Warm-up
Warm-up (No Measure)
20 reps of each
PVC Setup through to pull
10 reps of each
Barbell pull to catch