Week 7 of 9

FITLAB – CrossFit 3000 – Olympic Lifting

A: Muscle Snatch (3 x 1 @ 80%)

B: Snatch (5 x 1 @ 75% of Thursday Heavy Single)

C: Clean and Jerk (4 x 1 @ 75% of Thursday Heavy Single)

Conditioning

D: Metcon (Time)

For Time:

50m Sprint

10 Pull Ups

30sec Rest

100m Sprint

15 Russian KBs

30sec Rest

200m Sprint

20 Sit Ups

30sec Rest

50m Sprint

20 Russian KBs

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