Olympic Lifting:

2-Position Clean+1 Jerk  – go from Low Hang (below knee)  then Hang (above knee) for Clean
1.  3×1 to establish 1RM of complex
2.  1×1 @ 95% of 1RM, 1×1 @ 90% of 1RM

Post your 1RM for the day to Comments

Strength:

A. Snatch Balance 4×2 est 2RM
B. 4×30 sec Ring Dips*

*A and B work is done as supersets. For example, perform a set of 2 Snatch Balances rest 60 seconds, then perform 30 seconds of Ring Dips, then rest 60 seconds. Repeat until all sets are complete

Post Snatch Balance 2RM to Comments

Video courtesy of Barbell Shrugged.  Just wanted to make sure you guys knew the difference between a Drop Snatch, a Snatch Balance, and a Heaving Snatch Balance.  For today, we will be doing the Snatch Balance, so start with the bar on your back, hands out at snatch grip, feet under the hips.  Give a slight dip down (very shallow), then extend the hip and  DROP under the bar, extending the arms at the same time.  Feet should land and shoulder width (just like a squat).

WOD:

Open Flashback

Where were you when you first heard the announcement of…

pic courtesy of thrxreview.com

14.4

Complete as many Rounds as Possible in 14 Minutes of
60 Cal Row
50 Toe-to-Bars
40 Wall Ball Shots (20/14)
30 Cleans (135/95)
20 Muscle Ups

Post score to Comments

video courtesy of CrossFit HQ.  Please pay attention tot he movement standards.