Friday 16.2.18

CrossFit

Clean & Jerk

Every 2 minutes for 12 minutes (6 sets)

2 sets of 5 reps @ 75%

2 sets of 3 reps @ 80%

2 sets of 1 rep @ 85%

Every 2 minutes for 6 minutes (3 sets)

10 power cleans @ 55%

*go heavier than 29.11.17

AMRAP 14

150m run

30 hang power snatch @ 35/25kg

150m run

20 power snatch @ 42.5/30kg

150m run

10 squat snatch @ 52.5/35kg

150m run

In remaining time, max snatch @ 60/42.5kg

Cash out

3 sets

60 second AB for max calls

Rest 2 minutes between sets

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

Olympic Lifting

In 12 minutes establish a heavy single split jerk

*from the rack

In 12 minutes a heavy set of the complex:

1 hang power clean + 1 power clean + 1 squat clean + 1 push jerk

In 12 minutes establish a heavy single squat clean

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