CrossFit Black Storm – Weightlifting & Barbell

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A: Snatch Complex (10min EMOM)

3 Position Power Snatch + Power Snatch

1+1 x 10 @ 65% – 70%

B: Clean Complex (5 x 2+2; rest 90sec)

Muscle Clean + Tall Clean

5 x (2+2) @ 50% – 65%

C: Jerk Balance (10 sets of 3 reps; rest 90)

Jerk Balance (Push/Split)

10 x 3

D: Metcon (No Measure)

3 RNFT:

10 Back Extension

15 Sit Ups

10 Bird Dogs /side