Squat Snatch EMOM

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 (3 min)

Suprapatellar smash/floss (2 min each side)

Weightlifting

Squat Snatch (EMOM for 30 minutes)

Post-WOD Recovery

Side hip smash (2 min each side)

T-spine rake/roll (3 min)

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