CrossFit Empire South – CrossFit

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Oly Strength

Snatch Complex: 10 Sets for Load (10 Rounds for weight)

Snatch Complex:

10 sets for load:

1 snatch deadlift to mid-thigh

1 hang power snatch

1 power snatch

A) Heavy day relative to each athlete’s capacity.

B) Aim to increase weight across sets.

C) Start around 65-70% of best power snatch.

D) Re-grip between movements; no touch-and-go.

E) Rest at least 2:00 between sets.

F) Last heavy snatch day was January 27, 2023.

Post Workout Mobility

Stretching (Checkmark)

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts


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