Snatch Pulls/Power Snatches

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CrossFit First Creek – CrossFit

WARM-UP, GENERAL

• 10 Burpees

• 20 AirSquats

• 30 Walking lunges

• 20 Push-ups

• 10 Reverse burpees

https://www.youtube.com/watch?v=T_k8alTpFpY

Shoulder Pre-Hab

WARM-UP, SNATCH PULL + POWER SNATCH

3 Slow snatch pull with pauses w/PVC

• Pauses are at: Set-up, knee, high hang (pockets), extension (on toes with straight arms)

5 Slow snatch pull with pause at high hang w/PVC

5 Snatch pull w/PVC

5 High hang power snatches w/PVC

5 Power snatches w/PVC

3 Sets of 1 snatch pull + 1 power snatch with the empty bar

EMOTM 10min:

•Snatch pull + Power Snatch

Complete 3 sets of:

30 Second AMRAP seated pike raises (hands between hips and knees).

1 Minute rest between sets.