CrossFit Sunday Oly WOD

Part I:  OHS, Snatch Drop & Snatch Balance Individual Warm-up (10')

a.    This is an extension of warm-up that culminates in DROPPING with speed under the bar.  

Part II:  Nick Horton's Fab 5 Drill Group Warm-Up (10')

a.  We are working on positioning, taking the bar from the 

Floor -> Knee -> Hip -> Knee -> Finish

b.This drill emphasizes proper bar path between the knee and hip.

Part III:  Snatch Complex (10 - 15'):  

Hang Snatch Extension + Hang Snatch High Pull + Hang Snatch 

a. We are now working on transitioning.

Part IV:  7 Min Hang Snatch EMOM:  

a.  Have Fun and find a challenging weight.