Olympic Lifting

A: Hang Snatch

5 x 2; Rest 2-3:00

Week 1: Work at 75% of your 1RM Snatch
Target: 2-3% per week (New 1RM on Week 4)

B: Back Squat

5 x 3; Every 3:00

C: Clean Grip Deadlift

4 x 3; Every 3:00

Week 1: Work at 100% of your 1RM Clean Jerk
Target: 2.5-5kg increase per week

CrossFit

A: 15:00 AMRAP

300 Double Unders
30 Power Cleans 80/55kg
200 Double Unders
20 Power Cleans 80/55kg
100 Double Unders
10 Power Cleans 80/55kg
Max Cal Assault

Score = Total Assault Cals

Rest 5:00 then complete Part B

B: Clean and Jerk 10:00 max out

all smiles