CrossFit WOD, June 9, 2021

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:30 Cardio
3-5 power snatches (start with empty bar and add weight each round)
3-5 power clean and jerks (start with empty bar and add weight each round)
0:20 Handstand Hold

1 Set: (at workout pace)
25’ Handstand Walk
2 Power Snatches (at workout weight)
2 Power Clean and Jerks (at workout weight)