Thursday 160303

General Shoulder and hip mobility
Light rowing or running
10 Kettlebell Swings, 53/35
10 Ring Pull-ups
10 Empty Bar Overhead Squats
10 Wall Balls

1. Snatch
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor

2. Clean and Jerk
EMOMx10:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row

3. Conditioning
AMRAP 6:
2 Alternating 1-arm KB Snatches (1/side), 70/53
30 Double Unders
4 Alternating 1-arm KB Snatches (2/side), 70/53
30 Double Unders
6 Alternating 1-arm KB Snatches (3/side), 70/53
30 Double Unders
Continue as high as possible in within the six minute time cap.

Extra Work
Squat Work up to a heavy complex of 1 Squat Clean + 3 Front Squats

*Programming modified from Ben Bergeron's CompTrain

20160303 CrossFit Craft 3 Position Snatch Clean and Jerk Row Kettlebell Snatch Double Unders