CrossFit Vitality – Barbell Club

Weightlifting

20 Snatch Balance/Snatch Drops with PVC or Empty Bar for Warm-up.

Power Clean+Pause Front Squat (4×3)

3 Second Pause in the Hole.
Rx: 70% of 1RM Clean and Jerk

Scaled: 65%

Power Clean+Pause Front Squat=1 rep

After each rep, drop the bar and reset for your next rep.

2 SNGDL+Hang Snatch (5×1 Range Work)

Two deadlifts to position two, then snatch from there.
Rx and Scaled: 65%-80%

No extra hump to generate momentum after pausing at Pos 2. Just a smooth drive back towards Pos 1 and explosion.

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