Midcoast CrossFit – Midcoast Barbell
Pressing OHS w/ bar only (warm up work for the snatch balance).
Heaving snatch balance 3×3 @ 70-80% then work up to a heavy single within 5 attempts.
Hang Snatch from above the knee level- 5 Singles at 80% (Rest between singles).
Snatch w/ pause below the knee-5 Singles at 85% (Rest between singles).
Snatch- work up to a heavy triple for the day (not touch and go and bar can be dropped between reps).