Snatch day, week 2

Commonwealth CrossFit – Specialty Classes

Focus:
Driving knees out
Overhead position

A: Warmup/stretching

B: Snatch deadlift (light. focus on knees out, keeping bar close above knee with lats)
5×3 snatch segment deadlift (pause below knee, above knee, power position)

C: Snatch complex 1 (ascending in weight with good mechanics)
6×2 snatch deadlift + power snatch (knees!)

D: snatch complex 2
6×1 hang power snatch + hang squat snatch (overhead!)

E: Press in snatch (SOTS press)
3×8

F: WOD
Snatch 75/55
Medball sit-up
5, 10, 15, 20…
10 min time cap

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