CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting

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Squat Snatch

Snatch Wave Load

Wave 1: 3@80%, 2@85%, 1@90%

Wave 2: 3@80%*, 2@85%*, 1@90%*

Wave 3: 3@80%**, 2@85%**, 1@90%**

*Add 2.5-5lbs on Wave 1 loads

**Add 2.5-5lbs on Wave 2 Loads

Snatch Pull (4 x 5 @ 105%-110%)

Segmented Snatch Pull (3 sec pause 1″ off floor, 3 sec pause at low hang, 3 sec pause at high hang)

Rest 2 min between sets