Day 2 Week 3 – Rize Nation Athletics

Day 2 Week 3


Day 2 Week 3

Rize Nation CrossFit – OLY Class

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Snatch from Hip (best 5 reps)

This is about getting hip extension and pulling under the bar fast. drive through the heals and fire the glutes. land balanced full foot, locked elbows, and strong shoulders.

Snatch Deadlift + Shrug (best 8 reps with good form)

stay over the bar as long as possible, sit in power position, pull shoulders back and shrug

Snatch Grip RLD (best 8 reps with good form)

loose arms but tight lats

Strength Accessory

1. Abs – your choice can do different movement from Monday but same guidelines

2. Choose 1

a) bent rows with barbell best 8 reps

b) pullups 40 reps

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