Coach Wu (@wuchuanfu) demonstrating the muscle snatch for...

A video posted by Diane Fu (@dianefu) on

Coach Wu (@wuchuanfu) demonstrating the muscle snatch for 16.3.

Points of Performance:

A. Removing transitions add speed, so the order of efficiency in this workout would look something like this:

1. No touch muscle snatch (still keep bar as close to the body as possible).

2. Muscle snatch with hip contact

3. Power snatch with no foot transition

4. Power snatch with foot transition

B. Switching between these different iterations can help adjust pacing as well as you dial your engine up and down throughout the 7min.

C. Sets should be performed unbroken if possible. Otherwise, cascading sets where the number decrease throughout the set will make things feel less psychologically daunting.

#FuBarbell #SanFranciscoCrosSFit #CrossFitOpen2016 (at San Francisco CrossFit)