SNATCH

Viribus CrossFit – CrossFit

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Weightlifting

Snatch (4X1)

Every Min x 2

3 Hang Muscle Snatch

Then:

Every 90s x 3

2 Hang Power Snatch

Then:

Every 90s x 3

1 Hang Snatch

Then

Every 2 mins x 4

1 Snatch

(score this 4×1)

Maintain good technique and control over the bar throughout- the focus is on technique, not weight.

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 Burpee’s

10 KB Hang Clean & Jerk 5+5 24/16KG