Hammer those hips
3 position snatch Deadlift
-Below the knee
Power Snatch x10 95/75
Burpee x 20
Pinch Grip Farmers Carry 200m 35/25
4 Rounds for time
On the 3 pos snatch dl focus on being tight and under control hit the positions with a pause at each learning the correct position for each is essential. Whether you are a hit or a brush snatcher it makes no difference here just get in the extension position aggressively.
*Note if you are new to crossfit or are still developing your skills use a kettlebell swing in place of the snatch during the WOD if you are not proficient with that skill yet.
Its bring a friend month. I know some of you have friends that have been asking what it is that your doing that is making you look so good. Well now is your chance to bring them in to see for yourself. Bring them in for a free week and let them see what you are all raving about!!!