CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting
Snatch Balance (8 sets)
Snatch Balance + 2 Overhead Squat @85% of SNBL
Snatch Pull (5 sets)
2 Reps complex* at 90%1 RM Snatch
Pause blow the knee 1 sec and above the knee 1 second and finish high pull**.
*once the bar is lifted it will not touch the floor until the end of second rep.
**Hip uppercut and elbows outside + begin descent as instructed for both reps**
1 light weight, excellent form snatch every 30 seconds until the end of class