Rize Nation CrossFit – OLY Class
Clean Start Position/Lift off (5-5-5-5)
balance in feet, set shoulders, push knees back, hips shoulders rise at the same time, pause at the knee 3 seconds and lower slowly. no more than 50% of back squat.
Snatch High-Pull from Power Position (5-5-5-5)
balance in feet, extend hips, shrug, elbows high, stay stacked. this will be a more dynamic movement looking for speed but staying balanced.
Power Snatch from Power Position (3-3-3-3-3)
speed and timing here. extend and lock out fast. full foot catch. balance.
Back Squat (70%x6x4sets)
1. plank to push up – 3 sets of 10 reps (how to: https://www.girlsgonestrong.com/videos/strength-training/plank-to-push-up/)