Thursday 1.3.18

CrossFit

Every 2 minutes for 5 sets

1 high hang clean + 1 hang clean + 1 clean

*build weight across

Clean pull

5 sets of 3 reps

Rest 90 seconds between sets

*build weight across

3 sets for time

30/24 cal AB or 500/400m row

10 burpees over the rower

10 power clean & jerks @ 52.5/35kg

Rest 2 minutes between sets

*score is total time to completion including rest

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Olympic Lifting

In 12 minutes establish a heavy triple tall clean

*from the high hang

**no dip, just shrug, pull and drop under into a squat clean

In 12 minutes establish a heavy jerk balance

In 12 minutes establish a heavy set of the complex:

3 clean pull + 1 squat clean + 1 split jerk

*if doing 18.2 tomorrow, keep weights light and work on technique and positions

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