CrossFit Pally – CrossFit
Snatch Complex (Every 90 seconds for 8 sets)
Snatch High Pull + Snatch (squat)
increase weight as long as form is there, make sure you are focusing on catching in the bottom.
HOLD CATCH POSITION FOR 3 SECONDS BEFORE STANDING UP.
“Shut Down shortened”
On the 4:00 x 4 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs