CrossFit Ambush – Ambush Weightlifting

Metcon (Weight)

Snatch:

1- Every 2 min x 4 sets:

3 snatch push presses + 1 OHS 10 secs hold(65%)

2- Every 2 min x 4 rounds:

3 snatch balance hold 3 secs(60%)

3- Every 2 min x 5 rounds:

3 snatch pull 85%(last one hold 5 secs mid shin)

4- Every 2 min x 5 sets:

1 hang snatch high pull + 2 hang snatches (50%)(pause on catch)