CrossFit Clout – CrossFit

Metcon (Time)

3 rounds

50 double unders

25 toes to bar

10 clean & jerk 135/95

*from competitorstraining.com

Metcon (No Measure)

STRENGTH:

1. pull

A. 3×2 snatch high pull at 110% of 1RM snatch – pull the bar as high as possible without turning it over.

B. 3×2 snatch grip dead lift. Work up to a heavy double. Make these look like the first part of your snatch.

C. 3×2 snatch grip pause deads, work up to a heavy double. pause for 2 full seconds at the knees.