Friday 14.7.17

CrossFit

Every 90 seconds for 7 total sets

1 clean pull + 1 squat clean + 1 hang squat clean

Build weight as you go

5 sets

AMRAP 3

5 push ups

7 ground to overhead @ 52.5/35kg

9 wall balls @ 9/6kg

Rest 1 minutes between sets

------------------------

Olympic Lifting

In 8 minutes, establish heavy triple halting snatch deadlift*

*halting snatch deadlift = 1 second pause at the mid shin, below knee, above knee, and mid-thigh

In 8 minutes, establish heavy set of the complex:

1 halting snatch deadlift + 1 snatch pull

In 8 minutes, establish heavy set of the complex:

1 snatch high pull + 1 snatch

In 8 minutes, establish a heavy single power snatch

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