Clean and Snatch Complex – CrossFit Bensalem
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Clean and Snatch Complex

20
Mar

Clean and Snatch Complex

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

Every minute, on the minute, for 3 minutes (3 sets):

Press In Clean (Sots Press) x 5 reps

Every minute, on the minute, for 3 minutes (3 sets):

Press in Split Jerk Position x 5 reps
*Build over the course of the 3 sets.

Clean Complex

Every 90 seconds, for 9 minutes (6 sets):

Clean + Front Squat + Jerk x 1 rep

*Sets 1-3 = @ 70% of 1-RM Clean & Jerk

*Sets 4-6 = @ 75% of 1-RM Clean & Jerk

Snatch Complex

Every 90 seconds, for 9 minutes (6 sets):

Snatch + Overhead Squat x 1 rep

*Sets 1-3 = @ 70% of 1-RM Snatch

*Sets 4-6 = @ 75% of 1-RM Snatch

Back Squat

Every 2:30, for 10 minutes (4 sets):

Back Squat x 5 reps @ 65-70%
*4 second lowering phase then explode up

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