3-Position Snatch (Floor, Below the Knee, above the knee)




Sets start every 3 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Our last time hitting this Snatch complex before our Oly lift re-test.  %s go up, so stay tight through the complex!



18/12 Cal Assault Bike

16 Jumping Lunges

14 Ab-Mat Sit-ups

12 Pull Ups

Video courtesy of Paradiso CrossFit



Scaling Options:

Jumping lunges -> Lunges

Ab mat sit-ups -> feet anchored (or GHD for Elite)

Pull Ups -> Buddha Pull Ups (or Chest to Bar for Elite)


Cool Down:

Couch Stretch – 2 min per side


Roll out lats

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