2-Second Pause Snatch at Knee




Sets start every 2 min

% Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Our Snatch variation this cycle will be a two-second pause right at the knee prior to going into your snatch.  Make sure you keep tension in the pause!


“Snatching Elizabeth”


Power Snatch (135/95)

Ring Dips

Taking a variation from the CrossFit benchmark of “Elizabeth” and trading Cleans for Snatches, Power Snatches to be exact.


Scaling Options:

Bar Weight -> 115/80 -> 95/65 -> 75/55 -> as needed

Ring Dips -> Stationary Dips -> Box or bench dips


Cool Down:

Tricep mash on bar – 2 min per side


Banded OH stretch – 2 min per side

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