Sunday Snatch work!

Seaward CrossFit – CrossFit


Warm Up Sets:

EMOM for 3:00

Snatch pull + snatch (build heavier with each set if able)

Snatch Pull + Snatch (Snatch pull + snatch 0:40 Rest then repeat)


Every 3:00 for 4 sets:

Snatch pull + snatch

0:40 Rest

Snatch pull + snatch

Snatch Pull + Hang Snatch pull (E2MOM for 3 sets)

2x – 1 Snatch pull with shrug + 1 hang snatch pull with shrug

*Hang is 2″ off floor for this drill

*Performed with 100% of snatch

*There are 4 reps/movements per 2:00 period

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