Border City Barbell

CrossFit Texarkana – Border City Barbell Club

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Warmup (No Measure)

200m Power Walk

400m Jog

3 Rounds

3 Hang Power Cleans

3 Pause Front Squats

3 Overhead Presses

3 Rounds

3 Hang Power Snatches

3 Pause Overhead Squats

3 Snatch Push Presses

Snatch Work (No Measure)

Halting Snatch Deadlift straight into Power Snatch + Power Snatch from floor.

8 Sets of the complex. (Work uo to a moderate weight)

Clean & Jerk Work (No Measure)

Squat Clean & Split Jerk

1 Rep EMOM For 10:00 @ 70-75%

Accessory Work (No Measure)

Z Press

4-3-2-3-2-1

Do the first set of 4 with the empty bar.

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