FRIDAY

CrossFit Kova – Loaded

Warm-up

Bar passthroughs & dislocates

Snatch Deadlift x 10

Snatch Pull x 5

Hang Snatch Pull x 5

Hang Snatch High Pull x 5

Snatch Pull from Pocket x 5

Muscle Snatch from Pocket x 5

Snatch Lands x 5

Power Snatch from Pocket x 5

Overhead Squat x 5

Squat Snatch from Pocket x 5

Snatch Primer

Snatch Pull + Low Hang Snatch High Pull + Hang Snatch High Pull + Snatch High Pull from Pocket + High Hang Snatch (from Pocket) + Snatch Balance

6 x 1

Snatch + Overhead Squat

1 Snatch + 1 Overhead Squat

7 x 1

Snatch Accessory

Snatch Drops

4 x 3

*Pause in catch position for 2-3 seconds on each rep




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