A) Every 30 seconds for 4:30 (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 1RM
- 210#
*rest 2 minutes
B) Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of Clean used 121018
-235#
C) 3 rounds
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#
=16:18
Part A and B got hard quick, but I hit all the lifts and they felt pretty good. I felt slow and my feet kept cramping on part C. Grayson Strange from York Street CrossFit came by and crushed this one with me.
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