Snatch Balance (4 EMOTM x 5 min)
-Warm-up and use 70-75% 1 RM Snatch.
*Main focus with the skill are SPEED UNDER THE BAR and UPRIGHT TORSO recieve.
Snatch Complex - 10 (1 EMOTM x 5 min)
1 Hang Snatch+ 1 Full Snatch
-Warm-up and start working @ 70-75% 1RM Snatch
* Advanced athletes add 2 second pause in the hole on each lift
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
*Scale Muscle Ups with any Pull-up Variation