Snatch Pull Stops
1 Snatch Pull to Below Knees, 5 second pause
1 Snatch Pull to Above Knees, 5 second pause
1 Snatch Pull to Hi Hang over the bar, 5 second pause
3-5 reps empty bar only
Warm up and build to 75%
1 Power Snatch EMOM for 10 rounds
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
"Goat" is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived "weaknesses" into "strengths." No better way to do that than today.
"Goat Days" give you an opportunity to refine skills or work on your weaknesses. Today is geared towards "practice," dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.