STRENGTH:
Muscle Snatch
3 sets of 3
Use this to warm up and work on technique. This weight should be, in theory, lighter than your squat snatch weight.
then..
Squat Snatch Stamina
On the Minute x 5:
5 “Touch and Go” Squat Snatches
Same load across all sets. Write down the weight you used in your book. Scale to Power Snatch or Cleans (if you have shoulder issues).
WOD:
5 Rounds for time:
10 Power Snatches 95/65
10 Box Jump Overs (24″/20″)
Scale by weight first, then rounds.
**If you would like to sub in Single Arm KB Snatch at 53/35 today, we will still consider it Rx. 5 Each side.
POST WOD:
400m Run
Handstand walking practice or 2 min cumulative handstand holds or planks.
CrossFit Reserve 