6/7/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

8 Sn Grip RDL (45/35)

6 Halting Sn DL

4 Snatch High Pull(hip contact focus)

B: Snatch Complex (4 sets )

1 Snatch Lift Off x 3 sec hold

1 Halting Sn DL x 3 sec hold

x 2 reps
Athletes, the 3 sec hold is non negotioable. Get in position and hold.

C: Snatch Pull x 5 (75-80% of snatch Max) (3 sets )

rest 1:00

D: Metcon (AMRAP – Reps)

With Partner

3:00 max DUBS

5:00 Max Rounds

5 Pwr Sn (95/65)

3 laterall burpee over bar

3:00 max DUBS
Select a weight that can be confidently done unbroken for snatches)

*Score is max DUBS in final round only

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