Rize Nation CrossFit – OLY Class
Clean and Jerk (45%x3, 55%x3, 65%x3, 70&x3, 75%x2, 80%x1x3sets)
Power Snatch (40%x3, 50%x3, 60%x3, 65%x2x3sets)
working on speed and power
1/4 Wide Stance Front Squat from Blocks (best 5 reps)
this is to help strengthen your jerk dip. you’ll feel this in your core and hips.
set up the bar to a height that is at the bottom of your dip or roughly the top 1/4 of your front squat. take a sumo stance and stand the bar up. 5 times 🙂
you’ll likely be able to do much more than your front squat. start with 75% and work your way up.
planks – 6 sets of 40 sec each with 2.5-5kg plate