13.2.14

CrossFit:

Strength:
power snatch + overhead squat + snatch x 3
power clean + front squat + clean + split jerk x 3

5 Runden:
- 60" max reps thruster 40/30kg
- 30" max reps chest to bar pullups
- 30" Pause

Weightlifting:

Snatch Deadlift from Blocks Above Knee
1 Set of 1 Rep @ 60,70,80,85,90% of Snatch 1 Rep Max

Power Snatch From Blocks Above Knee
1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

Clean Grip Snatch
4 Sets of 2 Reps @ 80% of Snatch 1 Rep Max

Behind the Neck Snatch Grip Push Jerk
1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Hyperextensions with Bar on Back
3 Sets of 4 Reps