High Hang Snatch + Hang Snatch + Snatch 1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
High Hang Snatch = from top third of thigh. Hang Snatch = just above knee. Athletes with an established 1RM should start with ~73%. Athletes without an established 1RM should start with a load that they can perform with excellent mechanics and little to no fatigue, and build from there at coach's discretion. Build by feel, but the goal is to make all eight sets with excellent mechanics, not to push to top weights.
Every 1 min for 10 mins, alternating between:
8 Thrusters, 145/100 lbs
10 Strict Pull-ups
a) 5-8 Thrusters, 145#/100#
b) 6-10 Strict Pullups
Performance: 75-95/55-65# Strict Banded Pull-Ups or Ring Rows
Fitness: 45-65/35-45# Strict Banded Pull-Ups or Ring Rows
How well do you know this year's Games athletes? Scroll to peruse bios and stats for the 40 individual men set to compete in Madison, Wisconsin, at the 2018 Reebok CrossFit Games.
Click here to download the PDF version.