Forever Young CrossFit – WeightLifting

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Warm-up

Metcon (No Measure)

3 SETS

10 PVC Passthrough

5/5 PVC Around the World

5 Barbell Good Mornings

5 Snatch High Pull

10 Bootstrappers

Weightlifting

Segmented Snatch Deadlift (3-3-3-3)

Build to a MODERATE 3-reps holding each position for :02 seconds.

Hang Snatch High Pull (4-4-4-4)

Focus on transition from above the knees to the full extension with the barbell as close as possible to the body.

Snatch Complex

Snatch Deadlift

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Snatch High Pull

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Muscle Snatch

*Light-moderate load. Starting position is priority on this complex.