Liftmore 3.3.16

Liftmore 3.3.16

PSKC CrossFit – Liftmore (Olympic Lifting)

Weightlifting

1: Hang Clean (2RM)

Work up to a heavy double from the hi-hang. Today we’re focusing on getting the most out of the pull and the quick “pull” underneath the bar.

See this for what I’m talking about (yes that’s 341lb and he weighs like 170…)

https://www.instagram.com/p/BCdOvd4vYHk/?taken-by=spencergarnold

Weightlifting

2: Front Squat (See below (5/3/1 Week #1))

65% x 5

75% x 5

85% x 5+

Slightly Faster Weightlifting

3: Metcon (Weight)

10 Minute EMOM

A) 10 GHD Back Extensions

B) 10 Dimel Deadlifts

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