Thursday 15.3.18

CrossFit

Every 2 minutes for 10 minutes (5 sets)

1 high hang snatch + 1 hang snatch + 1 snatch

*build weight as you go

Every 2 minutes for 6 minutes (3 sets)

10 hang power snatch @ 55-60% 1RM

AMRAP 5

Bar-facing burpees

*At the top of each minute perform 3 power cleans @ 60/42.5kg

Score is total bar-facing burpees

Rest 4 minutes

AMRAP 5

Double unders

*At the top of each minute perform 3 squat cleans @ 60/42.5kg

Score is total double unders

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Olympic Lifting

In 12 minutes establish a heavy paused clean pull

*pause for 5 seconds at the knee on the way up and the way down

*shrug at the top of the lift

In 12 minutes work to a heavy set of the complex:

1 hang power clean + 1 front squat

In 12 minutes establish establish a heavy set of the complex:

1 power clean + 1 hang squat clean + 1 split jerk

*if doing 18.4 tomorrow, keep weights light and work on technique and positions

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