3 Position Snatch

Snatch from:
1. Power Position
2. Above Knee
3. Floor (with pause at Knee)
20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.


Pause Overhead Squat 3 x 5 – 3 Second pause at the bottom of each rep. Stay tight.
Use 70-80% of your 1 Rep Max or if new build to a challenging weight for all 5 sets.


12 min AMRAP

Part 1
6 Power Snatches 50/30kg
6 Bar facing burpees
Part 2
06:00 12:00
6 Power Clean and Push Jerk 50/30kg
6 Lateral Burpees over the bar

Part 1
6 Power snatches 30/20kg
6 Burpees
Part 2
6 Ground to Overhead 30/20kg
6 Burpees


8 CrossFit Stretching Exercises to Improve Mobility & Recovery

“CrossFit Stretching Exercises – Warming up and stretching are two different things, but stretching exercises can help to prepare you for a WOD and improve your recovery.

A proper warm-up will help any athlete have a better session with the weights and equipment and greatly reduce the risk of an injury.”