30.1.14

CrossFit:

Strength:
power clean + 3 push press + push jerk + split jerk x 3
power clean + 5 front squat + split jerk x 3

WOD
AMRAP 10 min
3 pullups strict
5 pushups
7 burpees
9 wallballs
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Weightlifting:


Behind the Neck Push Jerk with Snatch Grip
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

Snatch Pull
1 Set of 5 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Power Snatch + Overhead Squat
1 Set of 4 Power Snatch + 4 Overhead Squat @ 60% of Snatch 1 Rep Max
3 Sets of 3 Power Snatch + 4 Overhead Squat @ 70% of Snatch 1 Rep Max

Back Squat
1 Set of 5 Reps @ 60% 1 Rep Max
1 Set of 5 Reps @ 70% 1 Rep Max
5 Sets of 3 Reps @ 80% 1 Rep Max