250M Row

Spider-man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warm up (see videos below, courtesy of CrossFit Weightlifting Seminar Staff)

C&J w/u (before C&J) : Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk   



20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk


Compare to 17 Sept

Video courtesy of Alex Yao.  Little motivation to get you going today.  Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! Since we have been working Power Clean and Power Snatch complexes this cycle, maybe stick with power versions today.  Either way, MOVE SOME WEIGHT!!!



Scaling Options: N/A


Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit


Banded OH stretch – 2 min per side

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