7/6/19
WOD

20190706

Weightlifting:

Snatch

20 Minutes

1 Power Snatch + 1 Snatch

Clean and Jerk

20 Minutes

1 Power Clean + 1 Clean + 1 Split Jerk

Back Squat

2-2-2-2-2

*5 sets to establish a heavy double back squat

Crossfit:

Lesson in Patience

For Time:

60/42 Calorie Row

30 Squat Snatches 135/95

*do not perform as a power snatch into a squat - scale weight accordingly so that you can actually perform a full snatch all in one movement

Comp:

Snatch

20 Minutes

1 Power Snatch + 1 Snatch

Clean and Jerk

20 Minutes

1 Power Clean + 1 Clean + 1 Split Jerk

Back Squat

2-2-2-2-2

*5 sets to establish a heavy double back squat

Lesson in Patience

For Time:

60/42 Calorie Row

30 Squat Snatches 155/105

Conditioning

6 x 200m Run

*rest 1:30 in between