3-Position Squat Snatch
Build to Heavy

“Sunny Side”
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches 52/36
6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches 52/36
6 Lateral Barbell Burpees

In today’s edition of “Weightlifting Wednesday”, we’ll start by working on the three positions of the squat snatch. Athletes will build up a heavy complex of one squat snatch from the pocket, one inch above the knee, and floor. “Heavy” means that athletes only increase the weight to a load that they can still move well at. The metcon begins with 30 shuttle sprints back and forth between cones set 10 meters apart. Every time one point of contact passes the cone, that will count as one rep. Once all the runs are completed, athletes will complete as many round and reps possible of 3 squat snatches and 6 lateral barbell burpees. The weight on the barbell should be something that athletes could complete 10+ repetitions when fresh. These will likely be completed in small sets or quick singles, but a good looking single repetition should always be in the tank. For athletes with no aspirations of competing in the sport of CrossFit, we can make these squat snatches into power snatches.