FitFarm Midtown, FitFarm West – CrossFit
Muscle Snatch (3×2 (1min/set))
Use these sets to dial in your 1st and 2nd pulls while being fast and aggressive through hip and knee extension.
Power Snatch (4×2 (1:15/set))
All sets done at same weight. Between 65-75% of 1RM Power Snatch.
Snatch (5×1 (every 90 seconds for 5 sets))
Continue the progression of receiving the bar lower but keeping footwork the same as power. Stay between 80-90% of 1RM.
Metcon (2 Rounds for time)
Rest 2:1 and repeat. Enter as 2 separate scores.