5/30/2024

Squat Snatch

Heavy Squat Snatch (8:00)

Hang Muscle Snatch

3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)

Courtesy of the Red White and Blue

Affiliate Compete (RX+)

150-120-90

Double Unders

50-40-30

Alternating Hang Dumbbell Snatch (50/35)

Freedom (RX'd)
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (50/35)

Independence
100-75-50
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (35/25)

Liberty
100-80-40
Single Unders
30-20-10
Alternating Hang Dumbbell Snatch (light)

  • Target time: 8-10 minutes

  • Time cap: 12 minutes

CrossFit KGB