Riptide CrossFit – Olympic Weightlifting
7 MIN Dynamic Mobility.
Coach will lead class, w/naked barbell, through a review of the full complex.
Snatch Pull (6 sets of 3 reps)
1 S high pull.. from mid hang + 1 S.H.P. above the knees + 1 from the ground.
Hold each starting position for 3 seconds. Finish the extension with high pull…aka “elbows high and outside”.
Paused Front Squat (5 x 3 )
Build up to heavy 3…then perform all 5 sets at a heavy load.
Hold the bottom for 3 secs. Loads should be lighter than normal f. squats.