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150112 – “Snatch/Ring Dip”

U Turn CrossFit – CrossFit

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Warm-up

Snatch Warm-up (No Measure)

With an empty bar, perform the following:

5 Snatch Grip Jump & Shrug

5 Snatch Grip High Pull

5 Muscle Snatch

5 Overhead Squat

5 Snatch Balance

3 Sotz Press

3 Duck Walk Steps Forward

3 Duck Walk Steps Backwards

Weightlifting

Snatch Balance (15 Minutes to Establish Heavy)

Metcon

Metcon (AMRAP – Reps)

12-AMRAP

3 – 6 – 9 – 12 – …

Snatch (115#/75#)

Ring Dip