CrossFit Black Storm – Weightlifting & Barbell

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A: Snatch Complex (4 x 2+1)

Keeping it light

2 – hang (above knee) muscle snatch

1 – tall (dip only) snatch

;rest 90 sec

B: Snatch Complex (5 x 1+1 @ 65-75%)

1 – power snatch

1 – snatch balance (full/squat)

; rest 90sec – 2min

C: Jerk Balance (Jerk Balance (5 sets of 3 reps; rest 90))

We’ve done this before, footwork and speed under the bar.

Jerk Balance (Push/Split)

5 x 3

D: Metcon (No Measure)

3 RNFT:

10 Back Extension

10 Strict T2B

10 KB Side Bends (per side)