wellssnatch-278x300ATHLETE

A. Burgener Warm-up + Skill Transfer Exercises

B. “The Only Way Is Up”*
15-12-9
Power Snatches (115/80)(95/65)(75/45)
Overhead Squats or Walking Lunges
CTB Pull-ups/Jumping CTB/Ring Row

*Athletes new to CrossFit and/or with shoulder mobility limitations should do Hang Power Snatches and use a lighter bar or PVC for Overhead squats or do Overhead walking lunges w/bar or plate.

Advanced/Rx Athletes:

B. “Everest”*
21 Power Snatches (115/80)
21 Pull-ups
15 Overhead Squats
15 C2B Pull-ups
9 Squat Snatches
9 Bar Muscle-ups

BARBELL SKILLS + DRILLS

A. Work up to a moderate weight for the following Complex:
1 Snatch Pull + 1 High Hang Squat Snatch + 1 Squat Snatch

B. “The Only Way Is Up”*
15-12-9
Power Snatches (115/80)(95/65)(75/45)
Overhead Squats or Walking Lunges
CTB Pull-ups/Jumping CTB/Ring Row

*Athletes new to CrossFit and/or with shoulder mobility limitations should do Hang Power Snatches and use a lighter bar or PVC for Overhead squats or do Overhead walking lunges w/bar or plate.

Advanced/Rx Athletes:

B. “Everest”*
21 Power Snatches (115/80)
21 Pull-ups
15 Overhead Squats
15 C2B Pull-ups
9 Squat Snatches
9 Bar Muscle-ups

COMPETITOR

A.  Clean and Jerk
5×3 Squat Clean and Jerk at 80% – no TnG

B.  Overhead Squat
1 set of 10 Overhead Squats

C.  Front Squat
5×5 Front Squat at 80% across

D.  Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds