Day 3 Week 9 – Rize Nation Athletics

Day 3 Week 9


Day 3 Week 9

Rize Nation CrossFit – OLY Class

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Snatch High Pull

be patient staying over the bar. aggressive extension – hips, traps, elbows. stay balanced. keep bar close

Clean Pull (70%x5, 75%x5, 80%x3, 85%x3x3sets)

this is not a high pull. just faster clean deadlift shrug but with full extension.

Push Press (50%x10, 60%x8, 70%x6x3sets)

use push press %

Strength Accessory

pullups – 1 set max reps then 6 sets of weighted doubles or jump up to a 3 sec hold chin above bar x2 reps each

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