Surge Elite Performance & Fitness – CROSSFIT

Snatch Complex

A) 3 Sets:

3 Position Pause Snatch Deadlift + Hang Power Snatch (Above the Knee) + Hang Power Snatch (Just Below Knee) + Overhead Squat

B) 4 Sets:

2 Position Snatch (Squat)

Hang Snatch (above knee) + Snatch

Essentials/Performance

Metcon (5 Rounds for time)

Every 3 Minutes x 5 Perform

12 10 yard Shuttle Run

10 Burpee

6 Hang Power Clean 155/105

6 Shoulder to Overhead 155/105

Competition

Snatch Complex

5 Sets:

Hang Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat + Snatch Balance + Snatch (RPE 4-6)

Clean & Jerk Complex

5 Sets:

Hang Power Clean + Front Squat + High Hang Clean (Squat) + Push Jerk + Clean + Split Jerk (RPE 4-6)

Metcon (5 Rounds for time)

5 Sets Each For Time:

30/24 Calorie Row

100 Double Unders

6 Power Clean @ 65-70%

10 Handstand Push Ups

Rest 1 Minute