Forever Young CrossFit – WeightLifting

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Warm-up

Metcon (No Measure)

3 Sets

10 Bootstrappers

5 Behind the Neck Snatch Grip Push Press

5 Back Squats

10 Alt. Moose Antlers

5 Snatch Balance (above parallel)

Strength

Metcon (No Measure)

Segmented Snatch Grip Deadlift

(Light-Moderate Load)

(5 sets X3 reps)

-Mid thigh

-Above the knees

-Below the knees

Strength

Metcon (No Measure)

Snatch Complex:

5 Sets:

1 Snatch High Pull

+

1 Power Snatch

+

1 Snatch Balance

Strength

Metcon (No Measure)

Build for a moderate-heavy triple of Power Snatch

4-5 Sets

1-1-1

(rest :10 between singles)