Lifting 7.2

Announcements

ACCOUNTABILITY HOMEWORK :
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Riptide CrossFit – Olympic & Power Lifting

OLYMPIC LIFTING

Oly lifters see below:

Snatch Complex (1RM, 95%, 90%)

1 PULL + 1 SNATCH

Snatch Pull (3RM, 95%, 90%)

On a deficit (2-3″)

Romanian Deadlift (3×3)

STRENGTH WOD

Power Lifters see below:

Back Squat (8×4 @415/245)

Then as accessory:

Your choice, but make it quick. 30min after your last SQUAT SET you should be drinking a protein shake and stretching/ cooling down