Coach Ed getting work done at Centerville CrossFit in Dayton, OH.

Olympic Lifting:

Power Snatch
5×1 @ 70% of 1RM
Power Clean and Push Jerk
5×1 @ 70% of 1RM

Strength:

Clean Pull
3×2 @ 90% of 1RM

With the lighter load, focus on the explosion of hip extension.  Try to hold onto the bar through the whole set (meaning touch and go reps)

WOD:

“Up and Down the Mountain”

For Time:
1K Row
20 Alt Pistols
30 Chest 2 Bar Pull Ups
40 meter Dumbbell or KB walking Lunge(70/50 each hand)
30 Chest 2 BarPull Ups
20 Alt Pistols
1K Row

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