OLY Saturday
- POWER SNATCH + SNATCH (1+1) X 4 WORKING SETS.@ 80-85%
- POWER CLEAN + SQUAT CLEAN + PUSH JERK: (1+1+1) X 4 WORKING SETS @ 75% of C&J
- PAUSE BACK SQUAT + 2 BACK SQUATS : 4X (1 with a 3 second hold at the bottom + 2)
OLY Sunday
- PUSH PRESS: (3 SETS X 5). ON LAST REP OF EACH SET, HOLD OVERHEAD FOR 20 SECONDS.
- 3 POSITION CLEAN (HIGH HANG, KNEE, FLOOR) + SPLIT JERK: 5 SETS – INCREASE EACH SET
- FRONT RACK HOLDS – 3 sets X 30 seconds @ 110% FS MAX
CrossFit and Personal Training 