Olympic lifting – The Snatch

A.) Pause Pulls

9 – 8 – 7 – 6 – 5

*Start at 70% of your 1RM Snatch and increase by 5kg for each set. Lift from the floor to just above the knee and pause for 2sec then stand to full extension. Drop back down to just above the knee and hold for 2sec then return to the ground – that is one rep 90sec rest between sets.

B.) Snatch complex at 60% of 1RM. 5 Rounds.

Power Snatch – Hang Squat Snatch – Power Snatch

*Focus is on the 3rd lift (2nd Power Snatch). Keeping shoulders and back tight and in place and maintaining same speed as the first Power snatch.

Conditioning:

TABATA HSPU

*Scale with a heavy DB Push press.

CrossFit in Mt Eden Auckland