A. EMOM x 4 minutes:
1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (Light load)
Rest 1 minute
EMOM x 4 minutes:
1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (Medium load)
Rest 1 minute
EMOM x 4 minutes:
1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (Heavy load)
Rest 1 minute
B. Back Squat 5 x 5
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A. Warm-up- technique focus1 Squat Clean *Build in loadSuperset with 2 x 2-3 Gymnastic pulls(Eg. Kip swings, kip pull-ups, Chest to bar pull-ups, Bar Muscle-ups, Ring Muscle-ups) B. LINCHPIN TEST 23 Rounds for time:5 Ring Muscle-ups10 Squat Cleans 60/42.5kg20 Box Jumps Photo: Some reminiscing about this time last year. Chloe competed at her first International Weightlifting competition which happened to be the World Championships :O then we stayed in Albania for Chloe to complete the Quarterfinals. We have so many amazing memories of this trip and will be eternally grateful for the friends we made @alpha_crossfit @spartan_albania for doing everything they could to help our girl. The CrossFit community is amazing!!! Let the Quarterfinals begin….
