CrossFit Texarkana – Border City Barbell Club

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Warm-up

2 Minute Row: 10 easy pulls, 10 hard pulls. Increasing in intensity

Then with Empty Barbell

1 Muscle Snatch + 1 Overhead Squat + 1 Pressing Snatch Balance + 1 Heaving Snatch Balance + 1 Drop Snatch Balance

Power Snatch (1 Snatch Pull + 1 Power Snatch + 1 OHS)

4 sets building in weight but keeping light to moderate load

Snatch (3,2,2,1)

Build in weight each set

Behind The Neck Jerk (4×3@<75%)

Jerk drills

Jerk balance

Clean and Jerk (3×1)

Build do a heavy C&J over 3 sets

Then EMOMX5 @ last weight