CrossFit Black Storm – Weightlifting & Barbell

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A): Snatch Pull Complex (Four pause snatch pull + 1 hang snatch)

Every 90 seconds for 12 minutes

Pause for two seconds at each of the following positions

-2″ off the floor



– Hip or “pockets”

-then stand fully, descend to mid-thigh and perform 1 hang clean

Receive cleans in full squat, use a weigh that allows you to work on your timing of the squat

Build to today’s heavy-ish complex for quality.


B): Clean and Jerk (Build to today’s heavy single)

C): Clean + Jerk Complex (2+1 @, 70, 75, 80, 85 of todays HS)

Clean (any)+hang full clean+jerk