Day 3 Week 8

Rize Nation CrossFit – OLY Class

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Warm-up

Jerk footwork – 3 sets of 5

practice speed and timing getting into the split. recover with front foot first.

Clean and Jerk (45%x3, 55×3, 65×2, 75×2, 80x1x3sets)

Power Snatch + OHS (55%x3+1, 60×3+1, 65×3+1x3sets)

1/4 Wide Stance Front Squat from Blocks (85%x5, 95×5, 105×5, 110×5, 115×5)

use front squat %

working to 115% if possible

if not, do best 5 reps

Strength Accessory

pullups – 5,4,3,2,1 x 2 sets