Bombers Crossfit - Bombers Barbell Club
Weightlifting
3 Snatch Pull + 2 High Hang Snatch + 1 Overhead Squat
Type the details of the weightlifting
Vertical finish on the Pull / High Hang Position, keep the bar close to the hip and finish fast / Overhead squat 3 second pause in the bottom of the squat
Skill
Warm-up (No Measure)
3 x 8-12 GHR (Scale as needed with bands or partner assist)
100 Banded Leg Curl - Laying on the ground facedown with the band near the bottom of the pullup upright, put the band around both feet and curl heels towards your butt
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