JP CrossFit – WOD

Stimulus

Lift

Tempo Snatch (No Measure)

For quality. Take 5 seconds from the start position to the power, then finish snatch at full speed.

Halting Snatch Deadlift (1×3)

Pause for 3 seconds immediately off the ground, at the knee, in the power position,
You can get pretty heavy with these, up to 150-200% 1rm snatch

Shoulder Press (1×3, Option to clean it from the ground and press for extra clean practice)