CrossFit Voyage – Olympic Lifting

Snatch

A.

Every 2 minutes, for 10 minutes (5 sets):

(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the five sets.

B.

Six sets of:

2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)

Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

C.

Every 3 minutes, for 15 minutes (5 sets):

Push Press x 8 reps

Aim for three heavy work sets.