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

Burgener warm up*

C&J w/u (before C&J)**


Oly Re-Test!!!!

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk


Compare to 10Jun2021

Always a fun day when we let our hair down and go heavy on our Oly lifts!  Regardless if you hit a new 1RM, have fun going for the heavy weights! MOVE SOME WEIGHT!!!       Need to get hyped?  Check out the Strongest Pound-for-Pound Weightlifters ever (courtesy of The Olympics YouTube page)..and go to NBC Sport’s You Tube page for highlights from this year’s Olympics

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit


Banded OH stretch – 2 min per side

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