CrossFit Pineville – CrossFit
Power Snatch (3×1)
1×3 @ 50%, 1×3 @ 60%, 1×2 @ 70%, 3×1@ 80%
Pause Overhead Squat (5×1)
5 sec pause in the bottom
increasing weight through each set
Snatch grip lift off (6×2)
80%, 90% 100%, 110%, 115%, 120% of 1RM Power Snatch
pull from the ground to knee with a 3 sec pause at the knee