CrossFit Wynwood – CrossFit

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Snatch Complex (1+1)

Hang Power Snatch + Power Snatch

For 10:00, practice and build the following complex:

1 Below the Knee Hang Power Snatch

1 Power Snatch from the Floor

_ _ _ _

Metcon (AMRAP – Reps)

AMRAP x 10:00

2 – 4 – 6 – 8 – 10…

Power Snatch (95/65) | (65/45)

20 Double Unders
> Perform 20 Double Unders after each set

> As DUB progression, perform 15 Single Unders + 5 Dub Attempts

Accessory

3 Sets

0:20 Left Leg Hip Thrusts

0:20 Right Leg Hip Thrusts

0:20 Static Glute Bridge Hold

0:30 Rest

3 Sets

DB Front Raises x10

DB Lateral Raises x10

DB Cuban Press x10