Oly Lifting – Snatch

CrossFit Chain Reaction – Oly Lifting

Burgner Warm-up _ Mod1 (No Measure)

Row/Run 400m

BURGENER WARM-UP:

1. Down and “Finish” x 5

2. Elbows High and Outside x 5

3. Muscle Snatch x 5

4. Snatch Lands at 2″, 4″, 6″ x 2

5. Snatch Drops x 5

SKILL TRANSFER EXERCISES:

1. Overhead Squat x 5

2. Snatch Balance x 5

Weightlifting

Overhead Squat (5 x 5 e2m increase weight )

SOTTS Press (4 x 3 e2m build to heavy)

Snatch Grip, press from bottom of squat

Snatch Pull (4 x 4 e2m work to heavy)

Snatch (5 x 3 increase weight e2m)

keep good form throughout