8-4-16 CrossFit Return, Douglas Cork

A 5 Rounds

G1

3 X Power Snatch

rest 30 secs

10 Overhead Squats with an Empty Bar or Stick (Working on Movement)

Rest 30 secs

5 X Deadbugs E/L

Rest 90 secs, Upper Back Mobility

G2 (Only if you have tested Snatch at least twice, are you in G2)

Build to a heavy snatch in 20 minutes

Mobilise between reps. As per, technique trumps weight!

WOD – 9 Min AMRAP (G1)

30 Double Unders /  50 Skips

15 Air Squats

5 Hang Power Snatch

 

G2 – 9min CAP  30 Snatch for Time, talk to your coach about a weight. ( Challenge ,maintain quality of reps)