Liftmore 8.7.15

Liftmore 8.7.15

PSKC CrossFit – Liftmore (Olympic Lifting)

Warm-up

1: Strict Press from split position (4 x 4)

Complete one split jerk and go directly into 4 strict presses from this position. Record heaviest set.

EMOM – Every Minute on the Minute

2: Jerk Grip Overhead Squat (10 x 1 with 10 second pause at rock bottom)

10 minute EMOM:

Place your hands at roughly jerk grip (closer than snatch grip, as flexibility allows) and complete an overhead squat with a pause at your rock bottom position. Climb in weight and focus on pushing out on the belt (yes, you should be wearing one) and keeping the shoulders externally rotated. Record heaviest set.

Weightlifting

3: 3 Position Clean (Work up to a heavy set of this complex. See note:)

1 x High hang squat clean

1 x low hang squat clean

1 x full clean (touch floor)
In addition, complete one (1) jerk (style of your choice) with a 2 second pause at the bottom of the dip. I posted this as 3 position clean only so that you would see your previous numbers for refernce.

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