CFR SNATCH COMPLEX -
(25 minute cap)
Build to a max of the following --
1RM tall snatch (bar is in high hang position in the toes and drop under with 0 momentum - similar to snatch balance)
1RM hi hang
1RM hang
1RM Full snatch
You build in sequence-
start with tall snatch, when you hit your max continue to hi hang and then continue to hang and full as you hit a max for each lift (do not strip the bar down for each new lift)
score is total weight lifted -
eg,
Tall snatch 25kg
hi hang 30kg
hang 35kg
full 40kg
=130kg total
WORKOUT
12-11-10-9-8-7-6-5-4-3-2-1
Squat snatch 50/35kg
Toes to Bar