Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

5 Muscle Snatch

5 Hang Power Snatch( hip contact)

5 OHS

B: Snatch Complex

10 sets building in weight:

1 Snatch lift off to knee (pause)

1 Halting Snatch DL (pause)

1 Power Snatch

1 OHS (slow)
No more than 60-65%

C: Snatch Pulls x 5 @ 95-105% (3 sets )

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

2 Pwr Snatch (95/65)

2 Hang Snatch

2 OHS

6 BBJO

(alt full rounds)

rest 2:00

Repeat