Midcoast CrossFit – Midcoast Barbell
Snatch Balance (2-2-2-2)
Start with the bar to warm up to a moderate double.
Hang snatch/Full snatch complex
Perform 3 hang snatches at the knee level, drop the bar and reset, then perform 1 full snatch from the floor.
Work up in weight as form allows. This sequence emphasizes leg drive in the hang position.