Turn2CrossFit – CrossFit
Warm-up
3min row, bike, ski
Lacrosse ball smash Lats
Thread needle stretch
3 rounds:
10 Jumping squats
10 SDLHP with kettlebell
10 russian kettlebell swings
5 behind the neck snatch grip press
5 EMOM Snatch pull + 5 EMOM 3Muscle Snatch/3 OHS (5×5)
Athlete will perform 5 snatch pulls. These do not have to be done un broken. Keep arms straight focus on shrugging the shoulders up and back.
https://www.youtube.com/watch?v=3jO3N3Rlup0
After first EMOM we will take a quick 2 min break and go into 5 rounds of 3 muscle Snatch and 3 OHS
Score your weight for the snatch pull.