Performance & Olympic Weightlifting 5-16-16

*This portion is for those doing the Iron Athlete Meet on Saturday

Snatch 70/2, 75/2, 80/2, 85/2, 90/1
Clean & Jerk 70/2+1, 75/2+1 80/2+1, 85/2+1 90/1
Front Squat 60/2, 70/2, 80/2, 85/2, 90/2
Snatch Pull 90/2×4

*This portion is for those who are not competing this weekend

EMOM for 5 Minutes
2 Power Sn + 2 Sn Balance @ 60%
EMOM for 5 Minutes
3 Pos Snatch @ 65-70%

Back Squat 70/3×2, 75%/2×3

*Then jump into a CrossFit Class, which is the following:

“Buy In”
3 rounds of MAX Strict Pull Ups w/ 1 minute rest between each

5 Rounds For Time
300 Meter Row
30 Air Squats
15 Push Press 62/43kg

Death By:
Push Ups and Sit Ups
*Start minute 1 with 1 push up and 1 sit up
start minute 2 with 2 push ups and 2 sit ups
and continue until you can no longer perform the reps within the
prescribed minute