1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ], pick load

* Every 1:30 for 7:30.

60-70% 1RM Snatch

Hold on to the bar until all 3 reps are complete.

Work up in weight (no higher than 70%) or stay consistent across.

Athletes will have to deadlift the weight up and then descend down to the high hang before beginning.

Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the snatch is completed

Cueing athletes to breathe with each movement will help keep them as organized/strong as possible across their attempts

Smooth pull and fast hips with a solid receiving position should be the focus of this strength session. – We want athletes to lift heavier but not at the expense of losing form.

Make sure athletes understand how to absorb the bar down

Overhead Squat 1-1-1

* Use the same weight for each set. Rest as needed between sets.

90% 1RM Snatch

After the snatch, take the weight down for a few warm-up reps before going into your 3×1.

Push press or Push jerk the weight overhead (if performed from the rack).

Arms should be actively pressing into the bar to keep the bar in a stable, mid-foot-oriented position throughout the lift.

Breathing in at the top of the movement and breathing out from the squat will assist in stability and core engagement

Eyes should be fixated forward the whole time.

In 4 mins, for max distance of:

10 Power Snatches, 135/95 lbs

max distance in remaining time – Run

— Rest 4 mins —

In 4 mins, for max reps of:

Run, 400 m

max reps in remaining time – Power Snatches, 135/95 lbs

Set 1:

Target Distance: 600+ meters
Minimum Distance before scaling: 400 meters
Set 2:
Target number of Reps: 20+ Reps
Minimum number of Reps before scaling: 15 Reps

Today’s workout is a version of the CrossFit Games 2023 Team event, Lift-Run Relay. We will be performing this individually, where the intensity will start fast into a moderate push pace and then flip. Part one is about working fast on the bar and settling into a consistent, sustainable effort, while in part 2, we want to start off steady and grind through the lifting with a near non-stop attack mode.

Athletes will have a good rest after part 1. Ensure they begin to start walking around and moving when there is less than 2 minutes left in the rest.