Sunday, July 15


CrossFit Hammermill – Olympic Lifting Class

WARM-UP

15:00

~ Row 500m

~ Athlete’s 12

SPEED

SQUAT SNATCH:

~ Work up to 65%

~ 5 x 2 @65%

~ Be fully recovered between sets

.

STRENGTH

CLEAN & JERK:

~ Pulling triples … “Grease the Groove” working up to 50%

~ Pulling singles … 60%, 70%, 75%, 80%, 85%

~ Subtract 15-30# and perform 2 more singles.

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