CrossFit Cape Cod – C3 Barbell Club
7×1 3-Pos. Pausing Snatch Pull – climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees – looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
work up to a single heavy squat clean. not a max
Overhead Squat (5×3 across)
work up to a heavy set of 3 then do 4 more sets same weight across. focus on shoulder position.