CrossFit Kennett Square – KSQ Strength
Weightlifting
Hang Power Snatch + Power Snatch
Build up to a working set of:
(3 x 83%) x 4
*Use the lighter of your 2 1 RMs between Hang Power Snatch or Power Snatch
Hang Snatch + Behind the Neck Push Press
This is a Full Hang Squat Snatch
Build up to a working set of:
(2 x 75%) x 4
– You should be relatively warm here from the first movement, but warm-up the squat snatch portion
– Reset from floor for EACH rep
– Percentage is of Hang Squat Snatch
Clean from the Blocks
Build up to a working set of:
(3 x 85%) x 3
– Reset for each rep
– Please use stacked plates (and not the boxes) to set up so the bar is above the knee to start