Oly Lifting – Snatch

CrossFit Chain Reaction – Oly Lifting

Warm Up – Barbell Snatch (No Measure)

Row or Run 400m

10 x Dowel Dislocate

10 Push Ups

15 Air Squats

then

Barbell Warmup (snatch grip)

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Behind Neck Press

5 Snatch Grip Deadlifts

5 OH Squat

Weightlifting

Overhead Squat (5 x 5 e2m increase weight )

Snatch Pull (5 x 4 e2m build to heavy)

Hang Snatch (4 x 3 e2m work to heavy)

Snatch (5 x 3 increase weight e2m)

keep good form throughout

Posted in wod

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