Forever Young CrossFit – WeightLifting

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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

Metcon (No Measure)

On a 10:00min running clock…

Tall Snatch Practice

-Focus on speed under the barbell

-Solid squat position

Strength

Metcon (No Measure)

Snatch Complex

1 Behind the Neck Snatch Grip Push Press

+

2 Overhead Squats

+

1 Snatch Balance

(5 Sets)

Strength

Metcon (No Measure)

Snatch Transition

2 Muscle Snatch

+

1 Hang High Pull

+

1 Hang Muscle Snatch