Olympic Weightlifting – Sat, Mar 18

CrossFit Natomas – Olympic Weightlifting

Tall Cleans (27% x 3 x 5)

Clean Pull + Clean (Knee) (70% x 2(1+1); 75% x 2(1+1); 80% x 2(1+1))

Power Jerk + Split Jerk (:05 Hold In Split) (75% x (2+1), 80% x (2+1) x 3)

Paused Front Squat ((Pause First 2 Reps :03) 70%, 75%, 80% x 2)

Accessory

4 Sets
A. 8-12 Strict Ring Dips
B. 10-12 Barbell Rows
C. 10-15 DB Tricep Extension
D. 3-5 Wall Walks
-Rest 1-1:30 BTW Sets-