Friday 15.6.18

CrossFit

Front Squat Clusters

4 sets of 4.4.4 reps

Rest 20 seconds between clusters

Rest 2 minutes between sets

Every 2 minutes for 6 minutes (3 total sets)

60 seconds front-racked kettlebell wall sit @ as heavy as possible

EMOM 10

4 box jumps @ 24/20” + 10 kettlebell swings @ 24/16kg

*add 1 rep each minute until you can’t complete a round within 50 seconds

Rest 5 minutes

Every 2 minutes for 8 minutes (4 total sets)

300m run

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Olympic Lifting

In 12 minutes build to a heavy double snatch balance

*from the rack

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

1 high hang snatch + 1 snatch + 1 overhead squat + 1 drop snatch

In 12 minutes build to a heavy double snatch