9/16 Tuesday - 3 Position Snatch

The snatch, one of Olympic lifts, is an explosive lift that recruits your hips for power application. An explosive hip drive is transferrable to a variety of athletic pursuits such as skiing, soccer, jumping, etc. All of the Olympic lifts train you to apply force upward, then immediately reverse direction to get under the bar. It takes a lot of practice to master these lifts. One of the best ways we know to learn how to drive up and get under the bar is with the three-position snatch drill. Spend some time with this drill today, then test your skill by putting some weight on the bar. Good luck!



Oly Skill Work
Snatch
3-position snatch for at least for 3 sets, then go for max effort. Remember, split snatch is always acceptable. 
Today you'll work on your snatch from three positions, high hang, above the knees, and from the ground. 

Every Minute on the Minute for 10 Mins
2 Snatch at 85% (or 1 snatch + 1OHS/OHLunge)
1 TALL box jump 30/24 - add 1 box jump rep each minute until failure or 10 min. 
Rx’d is completing all 10 mins

We have so many awesome upcoming events! Check 'em out:

• Sep 30 at 5:30pm - True Spirit CrossFit & Bozeman Wellness Center mind, body, spirit book club. Our book is Wheat Belly.
• October 4th - Whole Life Challenge outdoor adventure and potluck. Stay tuned for details!
• October 16-18 - Guest days at True Spirit CrossFit & Yoga. Bring a guest (or two or three!) to any CrossFit and yoga class. All are welcome.