CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Snatch Complex – SGPP/SB/OHS

Snatch grip push press

snatch balance

overhead squat

all one move
Work up to a heavy weight then another 5×1 across

For Fun

Metcon (Time)

1 Power Snatch @ 30/45

6 OHS – same weight

2 Power Snatch

7 OHS

3 Power Snatch

8 OHS

4 Power Snatch

9 OHS

5 Power Snatch

10 OHS
Wrist conditioning..?

Practice

Warm-up (No Measure)

1st Round with PVC Pipe

10 Band pullaparts

5 snatch balance

10mt duck walk

5 ohs

10 box jumps

2nd round with barbell

10 PVC Passovers

5 snatch balance

10mt duck walk

5 ohs

10 box jumps

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