Week 1 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

FITLAB – CrossFit 3000 – Olympic Lifting

A: 3-Position Snatch (2 Sets @ 65%, 3 Sets @ 70%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch
Rep 1-Snatch

Rep 2-Below Knee

Rep 3-Above Knee

B: Snatch Pull (4 x 7 @ 90%)

C: Snatch Grip Push Press (3 x 5 @ 70%, 2 x 5 @ 70%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

Conditioning

D: Metcon (Time)

3 RFT:

10 x Burpees

20 x Russian KB swings

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