Front rack holds @ 130% 1RM front squat x 10sec x EMOM-9
Keep a nice thoracic extension and an active stance (glutes turned ON), deep breaths.
Snatch balance @ 60-70% x 4 x 4
Try to only load posterior chain on the dip. Hips slide back a couple inches, then aggressively extend the hips and punch the bar with your traps, catching in a power position and riding it out as deep as necessary. A proper snatch balance can get heavier than a 1RM snatch. This is not a drop snatch, there should be a small dip with this movement.
3 Squat Snatches 95/135
1 Rope Climb
CrossFit Endurance (6am)
30 minute AMRAP:
10 Calorie Bike
11 Squat Thrust Broad Jumps 4/6’
12 Marching Lunges
13 Calorie Row
14 Single Leg V-ups, alternating