Rize Nation CrossFit – OLY Class
Snatch High Pull
be patient staying over the bar. aggressive extension – hips, traps, elbows. stay balanced. keep bar close
Clean Pull (70%x5, 75%x5, 80%x3, 85%x3x3sets)
this is not a high pull. just faster clean deadlift shrug but with full extension.
Push Press (50%x10, 60%x8, 70%x6x3sets)
use push press %
pullups – 1 set max reps then 6 sets of weighted doubles or jump up to a 3 sec hold chin above bar x2 reps each