Binda
May 1, 2021
SHIN GUARD
May 3, 2021

CrossFit Rome – CrossFit

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Power Snatch

**EMOM 8:00**

* 2 Power Snatch

*Increase the load every round*

*Beginners – Practice with light loads for 4 reps*

CLEAR THE AIR (AMRAP – Rounds and Reps)

AMRAP 13:

40 Air Squats

300/250m Row *or* 600/500m Bike

20 Power Snatches (75/55)

* Score is the number of Rounds & Reps completed at 13:00
### DESCRIPTION

* ~4:00 Rounds – shooting for 3-4 rounds

* Movement Functions – Lower Body Push (Squat) to Lower Body Push w/ Upper Body Pull (Row) to Ground to Overhead (Power Snatch) – lots of similar movement patterns, which is why this workout will catch up on us.

* The lower back will need some love in the warm-up and this workout will get mighty grippy!

After Party

**[Designed for members wanting a little more – to be completed outside of the 60-minute class]**

**3 Sets For Quality:**

15 Single Dumbbell Reverse Lunges (Each Leg)

30 Single DB Glute Bridges

Warm-up

### AT HOME

**AMRAP 13**

40 Air Squats

200m Run

20 Dumbbell Power Snatches (50/35)

### EQUIPMENT-FREE

**AMRAP 13**

40 Air Squats

200m Run

20 V-Ups