Strength: Power clean + Push jerk Complex 6xE2MOM
2 x 2 Power Clean + 1 Push Jerk @ 60%
2 x 2+1 @ 65%
2 x 2+1 @ 70%
Clean Pull 4 x 3 @ 100%
*use 1RM clean for percentage
WOD (For Time):
42 – 30 – 18
DBx1 Snatch 35/50
21 – 15 – 9
Lateral Burpee Over DB
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
