Forever Young CrossFit – WeightLifting
Warm-up
Metcon (No Measure)
AMRAP X7 MIN
10 PVC Pass through
10 Push Up to Pike Stretch
10/side Seated Plate External Rotation
5 Muscle Snatch
5 PVC Snatch Balance
Strength
Behind the Neck Snatch Push Jerk (3-3-3-3-3)
Work on a 10:00min running clock 5 Sets of 3 reps (:02 pause on the catch)
Strength
Hang Snatch High Pull (4-4-4-4)
Work on a 10:00min running clock 4 sets of 4 reps
Strength
Power Snatch (3-3-3-3-3)
Work in 10:00min to a moderate-heavy 3 one and drop reps.
