Friday 3.11.17
CrossFit
Front Squat
5 sets of 6 reps at 75% of 1RM
EMOM 8
Even: 5-8 toes to bar
Odd: 10 pistols (add weight if possible)
Every 2 minutes for 14 minutes (7 total sets)
12 burpees over the bar
6 power clean & jerk @ 60/42.5kg
*Sprint each round
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Olympic Lifting
In 12 minutes establish a heavy set of the complex:
3 snatch high pull + 1 muscle snatch
12 minutes to establish a heavy set of the complex:
1 snatch pull + 1 snatch high pull + 1 snatch
12 minutes to establish a heavy double hang snatch