Forever Young CrossFit – WeightLifting

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Warm-up

Warm-up (No Measure)

2 Sets:

5/5 PVC Around the World

12/side Seated Plate Shoulder External Rotation (5 pounds)

5 Push Up to Pike Stretch

3 Snatch Deadlift

3 Snatch High Pull

3 Muscle Snatch

3 OH Squats

Weightlifting

Pull Complex: (1X4)

Elevated Snatch Pull + Snatch High Pull + Muscle Snatch

X4 Sets

(light-moderate load)

Weightlifting

Speed Under the bar Practice (5X1)

Snatch Balance + 2 OH Squats

X5 Sets

(Moderate Load)

Weightlifting

Squat Snatch (1-1-1)

Build to a moderate Triple in 12 MIN

(Rest :10 between each rep)

(4-5 Sets)