CrossFit Lifted – CrossFit
Brief refresher on power snatch technique (foot position, grip, head position, pull extension and catch).
Every 90 seconds for 6 sets:
1 Snatch-grip deadlift +2 power Snatches at 75% of your 1RM power snatch
NOTE: try your best to mimic your setup for the snatch when performing the deadlift. Drop the bar and reset between all reps.
50 DB Snatches (55/35)
21 burpee box jumpovers (24/20 regional standards)
30 DB Snatches
15 burpee box jumpovers
10 DB Snatches
9 burpee box jump overs
15 minute cap.
Metcon (No Measure)
20 second hollow hold+30 flutter kicks
Rest 45 seconds