S/S/S:

2-Second Pause Snatch at Knee

3@60%

3@65%

2@70%

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!

WOD:

“Snatching Elizabeth”

21-15-9:

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