CrossFit Empire South – CrossFit
Power Snatch
EMOM x 3
4 reps of High Pull
*Our focus here is light weight, bringing the barbell into the hips (making contact), elbows high and wide
EMOM x 3
3 reps of Muscle Snatch
*Focus here is STRONG TURNOVER with light weight
EMOM x 6
2 Power Snatch
*Build in weight every min
Metcon (AMRAP – Rounds and Reps)
“Kicking & Screaming”
AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
