3 Position snatch

CrossFit Invigorate – M- Program

AM

3 Position snatch (3×3 )

Snatch from floor, knee, hips
Same as 3 Position Clean. Find a DRM followed by 1 set at 95% and 1 set at 90% .

Warm-up (No Measure)

1x

10 air squats

10 lunges

10 pvc pass thru

10 banded hamstring stretch

10 OHS with PVC pipe

10 side grip pull ups (strict doesn’t have to be unbroken)

2k Row (Time)

Max Effort 2k Row
3x 250m Row with 2:00 rest between the 3 sets before you start , nice and smooth. Rest as needed before 2k attempt

Metcon (No Measure)

Rest as needed before next section

Metcon (AMRAP – Reps)

Sprint intervals

5X 2:30 second rounds with 2:00 rest between rounds

20 burpees

20 Toes to Bar

Amrap hang snatch with remaining time at 55lbs

Score is snatch reps