Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
Tall Snatch (5×3)
finishing position, no dip. bar starts at the hip, getting under the bar and footwork
you choose the weight
Weightlifting
Snatch from blocks (4×2)
below knee,
do 4 working sets building up 75%+ of snatch, finish at more than last time
Weightlifting
Snatch (2×2)
75%
Weightlifting
Back Squat (3×3)
working @ 80-85%
Weightlifting
Drop Snatch (3×3)
50% of snatch
superset with snatch grip deadlift
Snatch Grip Deadlift (3×3)
using 110% of snatch