3 Position Snatch

Midcoast CrossFit – Oly

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Snatch Pull (3-3-3)

Moderate weight 80-90% of 1rm.

Focus on pushing down through the floor with your legs at the start and then getting a big shrug at the top.

3 Position Snatch (1-1-1-1-1)

-Floor

-Below the knee

-Above the knee
Work up to a heavy set with a max. of 5 weight increases. You can drop the bar between the lifts, however, the entire set should be completed prior to taking a full rest.

Snatch (1-1-1)

Build up to a heavy single for the day.

Remember, this is probably not a new 1rm attempt due to the strength work completed prior to this. It is a way to work on form and build strength while the body is warmed up.