CROSSFIT-
Strength: EMOM for 5 minutes: 3 T&G Power Cleans @ 75% 1RM.
Metcon: For time….
800 meter run,
then,
21-15-9
Power Snatch (65/95) Competitors (75/115)
Goblet Squats (35/53) Competitors (53/72)
ON-RAMP
“Oly” technique & speed
Clean & Jerk
Skill: Hang Clean, Shoulder progression, Split Jerk.
With barbell Only…..
(x3) from hip, mid-thigh, above knee: pull, high pull, clean.
(x3) strict press, push press, BNK push press.
(x3) push Jerk, BNK push jerk, BNK Split Jerk.
(3×3) Roman Deadlift, Power Cleans, Front Squats, Strict Press.
With added weight:
(3×3) Clean 1st pull with 2 second pause above knee.
(2×3) Clean & Push Jerk
(x3) Clean & Split Jerk