CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch Complex

15 minutes to build in weight on this complex

1 Hang above knee Snatch + 1 High Hang (pockets) Snatch + 1 Over Head Squat

*implied squat variation*


Metcon (Time)

10 Rounds for total time:

250 M Row

5 Strict Hand Stand push-ups + 5 Kipping Hand Stand Push-ups

Rest 2 minutes between sets.


L-1 hand release push-ups 20

L-2 Pike push-ups 15

L-3 Ab mat Hspu

*Split class in half and cap WOD if needed

accessory work:

Snatch Pull 3×3, 3×2 *heavy*