0845 Weightlifting
1) Snatch, paused one second at knee & two seconds in catch. 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with zero misses.
2) Jerk, work to a heavy single paused 5 seconds in catch. Then 3×1 @ 80%.
1000 CrossFit
“Jerry”
For time:
- Run 1 Mile
- Row 2k
- Run 1 Mile