CrossFit and Personal Training

3 rounds:

• Jog to the end of the gym and back
• 10 banded good morning
• 10 push ups
• 10 overhead pass thrus with dowel
• 10 banded pull aparts

Warm up your full snatch from high hang, hang and ground

3 Position Snatch: 

• 3 sets @ 60-65% of High Hang Snatch + Hang Snatch + Snatch

Rest 2 minutes between sets

Then,

• 3 sets @ 70-75% of: Power Snatch + Hang Snatch + Snatch

Rest 2 minutes between sets

c) Snatch grip pulls:

• Increase weight to 90% and do 3 sets x 2 reps

Then,

• Increase to 100% and do 3 singles

Rest 1 min minimum between all sets above