No classes Monday, July 4th. Omnis will be closed for the holiday. Have a safe and fun weekend!!!
Omnis CrossFit – CrossFit
14 min E2MOM
1 Snatch Deadlift
1 Snatch Highpull (From Hang)
1 Full Snatch
1 Snatch balance
*Squat Snatch if you can. If not perform a solid Power Snatch with full lockout before rising.
*You may put the bar down then clean it back up to put on your back for Snatch Balance.
*Snatch balance is not heaving, so no dip. Just trying to drop under the bar. Again, if you cannot go into a full squat, just drop as far as you can sending hips back, not knees forward.
*If you cannot perform a snatch balance you may perform a heaving snatch balance catching as low as possible with full lockout.
Squat Snatch (1-1-1)
With any remaining time, you can work Power Snatch or Full Squat Snatch