Hang Squat Snatch EMOM

CrossFit Kent Island – CrossFit

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:

Iron cross (2 min each side)

T-spine smash (barbell anchor) (3 min)

Weightlifting

Hang Snatch (EMOM for 30 minutes)

Must be a Hang Squat Snatch, with a 3-second pause at the bottom

Post-WOD Recovery

Lat smash (2 min each side)

Saddle stretch (4 min hold)

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