Rize Nation CrossFit – OLY Class
Clean Pull (at mid knee with pause) (5-5-5)
pause at the knee. work on balance and staying over the bar.
Clean Pull (3-3-3-3)
from the floor. pause at the knee
Power Clean (3-3-3-3-3)
speed through the middle and timing. fast elbows.
Power Jerk (3-3-3-3-3)
balance in the dip. speed and timing. fast elbows
Snatch Balance (3-3-3-3-3)
1. Inverted rows/Ring rows – 3 sets of 10 (back parallel to floor will be most difficult. angle back to decrease difficulty. pick a version you can do for 10 reps keeping form.) https://www.girlsgonestrong.com/blog/strength-training/exercise-spotlight-inverted-row/
2. weighted sit ups – 3 sets of 10