CrossFit Barwon – Elite Chinese weightlifting

Accessory Work

Snatch Pull (3×4)

Go heavy but with good technique

No straps – hookgrip


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 (No Measure)

20 reps of each

PVC Setup through to pull

10 reps of each

Barbell pull to catch

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