Synergy Fitness – CrossFit
Hang Power Snatch (7 x 3; 7 sets of 3 reps)
These can start anywhere above the knee & below the hip.
Focus on technique & pulling yourself under the bar.
If you’re feeling good, build to a heavy triple without letting go of the bar… otherwise get to a moderate/challenging load and stay there .
30 double unders
8 power snatch (75lb/55lb/35lb)
8 Pull Ups
Rest 2 mins, then…
RX+ 95/65lb Power snatch
Score is the total time including the 2 min rest.
Keep the arms relaxed and at your sides for the double unders to save your shoulders.
For the snatches, try a slightly more narrow grip so you don’t have to bend over as far to reach the ground and to make it easier to press out (if needed).