Iron Grip CrossFit – CrossFit
The main purpose of the complex is to really hone in on the technique of the hang squat snatch. The first two of the three reps are essentially the “warm-up” for that third rep. That way moving into the AMRAP, the muscle fibers are more readily available to allow for the mobility and speed. So nice and easy, 15 minutes, let’s do it!
Weightlifting
Hang Power/Overhead Squat/Hang Squat (Build to Heavy Complex)
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Metcon
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
90 Single Unders
20 Toes to Bar
10 Hang Squat Snatches (95/65)
Performance
P: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (115/85)
Open
O: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)