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