Friday 16.6.17
CrossFit
Front Squat Build to a heavy single in 12-15 minutes. Rest as needed.
EMOM 16
1: 10 shoulder to overhead @ 52.5/35kg
2: 14/10 cal AB
3: 10 front squats @ 52.5/35kg
4: 15/12 cal row
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Olympic Lifting
Muscle snatch Build to a heavy single – start at sets of 3, building up in weight and down in reps
12 minutes to establish heavy double hang squat snatch
Front squat 5 sets of 2 reps – build up for 3 sets then stick weight for final 2 sets.
Immediately followed by 5 hang snatch high pull
*These two movements are to be performed back to back as a super-set.
**Rest about 1 minute between movements and 2 minutes between sets