CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Hang Snatch (4×2)

No FOOTWORK

No HOOKGRIP

Going to have to use that hip drive… 👌🏽

Heaving Snatch Balance (6×2)

Again, there’s no footwork here!

Dudley can help you out with what weight to use, remember this is about speed under the bar before weight 🤨

Practice

Snatch Drill EMOM (No Measure)

12min EMOM – first round PVC, second round empty bar

1) snatch deadlift

2) snatch extension

3) snatch pull

4) muscle snatch

5) power snatch

6) overhead squat
10 reps each minute

Finisher

Metcon (Time)

Weighted reverse plank for time
If time permits?!?

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