SoLa CrossFit – Weightlifting
Skill
1: Snatch Pull Complex (5×1 Complex )
-1 Power Position Pull
-1 Hang Snatch Pull (top knee)
-1 Hang Below Knee 2″ Snatch Pull
2: Hang Muscle Snatch Skill Complex (5×1
Building load with mechanics )
-1 Hang Muscle Snatch
-1 Overhead Squat
-1 Snatch Balance
Olympic Weightlifting
3: Haulting Snatch pull + Snatch (Weight)
-1 Haulting Snatch Pull (2in above knee)
-1 Snatch
6×1 Complex
Building load