Workout
Snatch:
Work up to 70% of 1RM x2 x10
Clean and Jerk:
Work up to 65% x1(CL)+2(Jerks) x4
The plan is to begin incorporating more Olympic movements in or workouts. Most days we will do a CrossFit type MetCon workout after we “warm-up”/work technique for the Olympic lifts. For our ME days, we will incorporate efforts that will benefit Olympic lifting…that and the whole Tabata Test. It will be fun around here for the next few months!
This workout was designed by Mike’s Gym. Mike’s Gym is a CrossFit affiliate and is a Regional Training Center for USA Weightlifting
30-20-10
Row-Calories
KB Swings-35 lbs.
Push-ups
Sit-ups
Thrusters-45 lbs.
24:19
Press – 200 x2 x2
Pull-up ladder 9. a very sorry number seeing as JB did 17!