CrossFit Lions East, CrossFit Lions West – Olympic Lifting
Weightlifting
Warm up 3 rounds not for time, empty bar
Muscle snatch
Power snatch
Ohs
Snatch
Work
Snatch + hang snatch
Rm, -10%x3sets
Power clean + hang clean
Rm, -10%x3sets
Cluster front squats
4×3 sets rm or 80-90% 20 sec intervals