Forever Young CrossFit – WeightLifting
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
+
Snatch High Pull
+
Muscle Snatch
*Light-moderate load. Starting position is priority on this complex.