Turn2CrossFit – Competition Training
Snatch Jerk Complex (3×1)
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat
Hang Snatch Complex (3×1)
From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
Hang Squat Snatch (1×1)
From 10:00-20:00 establish a heavy single Hang Squat Snatch
Metcon (AMRAP – Rounds and Reps)
“High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders
Pausing Back Squat (9×1)
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat