HS/MS – Snatch/OH Squat

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Run

Then 2-3X:

7 Sit-ups

10 meter Bear Crawl

7 Squats

10 meter Spiderman Lunges

7 Push-ups

10 meter High Knee Skips

7 Mountain Climbers

10 meter Broad Jumps

Skill Work

Review Snatch & OH Squat

12 min EMOM:

Min1: 2 Power Snatch + 1 OH Squat

Min 2: Hand Release Push-ups x8

Min 3: PVC Pass Throughs x8

Metcon

Metcon (Time)

3 Rounds for Time:

200m Run

9 Toes to Bar

9 OH Squats

Game

Stretch/Mobility

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