PULL

CrossFit GonzStrong – CrossFit

Snatch-Progression

6 rounds @70%

1 below the knee snatch

1 hang snatch

1 full snatch

Jerk Work up to one heavy Rep

Work up to one heavy Rep

Clean Pull (Clean Pull your max)

ALL IN (Time)

0-4 minutes

400m run

max clean n jerks (95/65) (135/95)

4-6 minutes rest

at 6-10mins

400 run run

max clean n jerks

at 10minutes rest one minute

21 deadlifts (95/65) (135/95)

15 frontsquats

9 push press

Metcon (AMRAP – Reps)

PUT YOUR REPS IN HERE: CLEAN N JERK REPS

400m run max clean n jerks

rest 2 min

400m run max clean n jerks

21-15-9

DL, front squat, push press