CrossFit Spanish Fort – CrossFit
“Ain’t nothing to it but to do it.”
Squat Snatch Complex (4 Sets at 80% of Max)
1 Hang Squat Snatch + 1 Squat Snatch
If you have trouble with a full snatch.. Or “squat snatch” then work on a Overhead squat after catching it in the power position.
Death by DB Snatches (AMRAP – Rounds and Reps)
Alternating DB Snatch (50/30#)
With a continuously running clock, perform 1 alternating dumbbell snatch (aka 1 rep each arm) and 1 burpee the first minute, 2 alternating dumbbell snatches (aka 2 reps each arm) and 2 buprees the second minute, 3 alternating dumbbell snatches and 3 burpees on the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute. When/if that occurs, return to 1 rep for each arm.