Thursday 14.6.18

CrossFit

Every 90 seconds for 7 sets

1 segmented snatch deadlift + 1 hang snatch

*pause just below knee and above knee in segmented snatch deadlift

EMOM 8

2 touch-and-go squat snatch @ 65-75% 1RM

3 rounds for time

15 deadlifts @ 70/47.5kg

12 hang power cleans

9 front squats

6 shoulder to overhead

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

Conditioning

AMRAP 10

10 power snatch @ 42.5/30kg

15 box jump-overs @ 24/20”

300m run

Rest 4 minutes

AMRAP 10

300m run

10 clean & jerk @ 52.5/35kg

60 double unders

Rest 4 minutes

AMRAP 10

12 deadlifts @ 60/42.5kg

9 hang power clean

6 shoulder to overhead

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