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

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Warm-up

500m row/2min bike

then w/ empty bar

2 rounds

5 snatch pulls

5 muscle snatch

5 behind the neck press (strict or push)

5 overhead squat

5 hang power snatch

5 squat snatch

10 band pull apart

Hip Flexor Stretch 60s/side

A: Power Snatch (2 Reps EMOM for 14 Minutes)

Power Snatch from Low Blocks x (at mid shin/below knee)

B: Snatch Balance (4 x 3 @ 80-85% of 1RM Snatch)

C: Back Squat (4 x 5 @ 50% 1RM Back Squat)

Tempo Back Squat (3 second negative + 3 second hold at bottom)

D1: Plank (3 x 60 Seconds)

D2: Wide Grip Strict Pull Up (3 x 8)