CrossFit WOD, July 19, 2023

Snatch Barbell Prep
PVC Pipe –
10 PVC Pipe Pass Throughs
10 PVC Pipe WindMills (5 Right Leading 5 Left Leading)
10 PVC Pipe Rainbows (5/side)
Burgener Warm up Snatch – PVC Pipe
3 reps at each position
1. Down and up – "SPEED THROUGH THE MIDDLE"
2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"

Barbell Skill Transfer Snatch:
3 reps of each movement
1. Snatch grip push press
2. Snatch Grip Tall Push Jerk
3. Overhead Position Dip and Punch "Overhead Strength"
3. Overhead squat, "CORE STRENGTH"
4. Heaving Snatch Balance: Feet in catch/landing position, Dip, Drive (Jump UP), drop Under bar, punch barbell – "FAST HANDS"
5. Drop Snatch: feet in catch/Landing position (Bottom of Squat) no jump, No Dip, just Push and Drop "SPEED UNDER"
6. Snatch balance, – Feet in "setup" position, Barbell behind neck in snatch grip, Dip, Drive (Jump,) Drop under barbell while punching barbell -"FOOT AND ARM SPEED"

with the barbell beginning on the ground, perform the prescribed number of Snatch Pull (up to and off of the hip with straight arms), followed by the prescribed number of Snatch High Pull (up to at least the bottom of the sternum, bending the elbows and keeping the bar as close as possible), followed by the prescribed number of Power Snatch(es)