Main – CrossFit

Hang Snatch (Build to a heavy double)

Hang anywhere from the hips to just above the knees. Build to a heavy double. Ideally you don’t drop the weight between reps. YES a full squat snatch.

If you’ve got some mobility issues and the coach advises you not to squat, then that’s ok.

Metcon (Time)

Row 500M
Deadlifts (225/155lbs)
Toes to Bar
Row 500M

500M bookends. Deadlifts should be moderate at most (that 21 shouldn’t take longer than 90 seconds) and your round of 9 should be unbroken or VERY close to it.

Toes to bar … yes, you got it! Kip them! Toes as high as possible, knees to armpits, that’s perfect! Get the motion, it’ll make you better. I PROMISE!

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