Hang Squat Snatch 1RM

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

2x Burgener Warm-up (1 PVC, 1 Barbell), with Burpee chaser in between skills
Pre-WOD Mobility:

T-spine smash (roller/barbell anchor)(4 min)

10 x banded OH pull-downs

Banded OH distraction (2 min each side)

Hang Snatch (1 Hang Squat Snatch every 2 minutes for 30 minutes)

Post-WOD Recovery

Trap scrub (2 min each side)

Shoulder rotator smash/floss (2 min each side)

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