EMOM Hang Power Snatch

CrossFit Kent Island – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Pre-WOD Mobility:

T-spine anchor (barbell) (3 min)

Banded bully (2 min each side)

Weightlifting

Hang Power Snatch (1 rep EMOM for 30 minutes)

Post-WOD Recovery

Lat smash (2 min each side)

T-spine smash (double lax ball) (3 min)

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