Crossfit North Cloud – CrossFit
Warm-up (No Measure)
15 Banded Good Morning
10 Hanging Scap Retraction
Build to Deadlift weight.
Complete For Time:
Burpee Pull Up
Time Cap: 12:00
High-Hang Snatch (5 x 1 (EMOM 5))
1 High Hang Power Snatch x 2 sets @65% of 1RM Snatch
1 High Hang Power Snatch x 3 sets @70% of 1RM Snatch
*These will essentially be your warmup sets for the Heavy 1-Rep Snatches.
Snatch (Heavy 1-Rep)
After completing the High Hang Snatches, take 10 minutes to build to a heavy 1-Rep Snatch (Power OR Squat).