CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
300m Row
-then-
With an empty barbell, 1×8reps of each:
BTN snatch grip strict press
BTN snatch grip push press
Paused overhead squat
Muscle snatch from the hip
Power snatch
With a light load, 2×3 reps of each:
Power snatch
BTN push press
Paused overhead squat
Weightlifting
Power Snatch
2 Reps for 15 Min EMOM
* Start moderately heavy and increase the loads every 3-5 rounds if it’s feeling good. Do the reps as 2 quick singles. You should not build heavier than 85-90% of your power snatch max.