3/715

CrossFit Rhein am Neckar
Snatch
3×2

e1:30mom
1) 3 strict HSPU 3 kipping HSPU, abb mat, 20kg plates (little deficit)
2) 2 strict muscle ups

Warm-up
3min row
3min run

3x
15 swings
7 lunges
7 good morning w/ barbell
7 deadlift w/ barbell

Mobility
3x
2 min banded march
2 min step backs with med ball

Hang Snatch
2x
5 snatch deadlift
5 hang snatch high pull
5 ohs
5 snatch balance
5 hang snatch

Basic Strength
High-Hang Snatch (8×3)
take 15min to do 8-10sets of 3 reps high hang clean
focus on sitting down as fast as possible and catching the bar in a stable position before standing up. Weight is of no importance!!!
last set 3x37kg

Metcon (No Measure)
take 10min to do
3x
10 one legged romanian kb dl each leg
200m run easy 12kg KB

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