Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
Hang Snatch (EMOTM 10)
from just above knee
10×1 @75% of snatch
Weightlifting
power clean and jerk (EMOTM 10)
EMOTM 10
10×1
1 rep @ 90% of your clean and jerk
Weightlifting
Pause Back Squat (3×3)
3 second pause @ 70% of back squat
Weightlifting
Snatch Pull
1×2 @80%
1×2 @85%
1×2 @90%
% of snatch
superset with weighted situp
Weighted Sit-ups (3×15)
HEAVY