Friday 12.1.18

CrossFit

Clean and Jerk

Every 90 seconds for 6 total sets

1 rep @ 83% of 1RM

*keep this weight for each set

EMOM 8

Odd: 15 heavy kettlebell swings

Even: 15 heavy wall balls

Every 2 minutes for 12 minutes (6 sets)

15/10 cal AB or 18/12 cal row

10 dumbbell thrusters @ 22.5/15kg

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Olympic Lifting

In 12 minutes, build to a heavy triple overhead squat

In 12 minutes establish a heavy set of the complex:

3 Klokov taps + 1 snatch pull + 1 power snatch

In 12 minutes establish a heavy set of the complex:

1 high hang power snatch + 1 hang power snatch

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