Riptide CrossFit – Olympic Weightlifting


7 MIN Dynamic Mobility.


10-15 MIN.

Coach will lead class, w/naked barbell, through an extensive review of the hi hang and low hang snatch.

Then build up to start EMOM.

Hang Snatch Complex (E2MOM for 7 sets)

1 Hi – Hang + Low Hang (below the knees) + 1 Snatch
Receive all in full squat.

Stay light, focus on technique.

Advanced/experienced athletes may build up.

Back Squat (6 x 3)

Build up to heavy 3…then perform all 6 sets at a heavy load.

Experienced/advanced may go for a 3 rep max.