Wednesday, December 27th

High Hang Snatch -CrossFit Journal

A) Three sets of:
Hang Muscle Clean x 7 reps
Rest 45 seconds
Single-Arm Dumbbell Bench Press x 8-10 reps/arm
Rest 45 seconds
Weighted Plank x 45 seconds 
Rest 45 seconds

B) 3 Rounds Fot Time
15 Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans 135/95

A) Every 2 minutes, for 16 minutes: 
3 Position Clean (High Hang, Hang, Floor)
Start at 50% and build each set to a heavy complex

B) 3 Rounds Fot Time
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans 135/95

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