Snatch with a 3sec. pause in the receiving postion
3×2@70% of 1RM Snatch
Clean with a 3sec. pause in the receiving position
3×2@70% of 1RM Clean
Jerk with 3 sec. pause in dip and in the catch+Jerk
3@70% of 1RM Jerk
*the pause in the receiving positions will tell you how you are receiving the bar in the in all three lifts.
Back Squat
10×3@65%
Pendlay Row
10×3@65%
RDL
3×10@65%
For Time:
Buy In:
400m Run
20 T2B
18-15-12-9
KB Swings
Push Press (left)
KB Swings
Push Press (right)
Buy Out:
400m Run
20 T2B
Tall Clean+2 Front Rack Zotts Press
3 Complexes at 80% of Front Rack Zotts Press
Jerk Balance
3×2@80%
Jerk
3×2@80%
Front Squat
10×3@65%
Sumo Dead Lift High Pull
12×3@60%
Core
3 Rounds
5 Evil wheels
20 Weighted Russian Twists
Build to a 3 rep.
Tempo=5 secs down
For Time:
5 Rounds
30 OAA DB Snatches
20 Goblet Squats
*5 Atomic Abs after each Rd
time cap-18 mins
Snatch Balance+2 Zotts Press
3 complexes at 80% of Zotts Press
*Go from the rack once in the bottom position of the Snatch Balance Press complete the two Zotts Press
Snatch
3×2 @ 80%
Clean
3×2 @ 80%
OHS w/10 sec. pause in bottom position
3×2 @ 80% of your 1RM OHS w/10 sec. pause
*If you do not have a 1RM for the OHS w/10 sec. pause find a 1 rep in 5 sets (5 singles)
Bench Press
12×3@60%
Barbell Good Mornings
12×3@60%
CrossFit Wig Wag 