Its just you and the Barbell! Pic: Angela Clancy

 WoD - "OLY OLY OLY, Oi Oi Oi !!"

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[A]: Every Minute For 5 Mins

Complete :

1 Hi-Hang Power Snatch + 1 Snatch Balance + 2 Overhead Squats

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[B]: Every 90 Seconds For 5 Rounds (7:30):

1 Hi-Hang Power Snatch + 1 Hang Snatch + 2 Overhead Squats

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[C]: Tabata Time!

Tabata Squats Holding a Bumper Plate (20 / 15 kg)

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• Getting some solid lifting in today. If you are moving it well try to add load each round. If it didn't feel good, or it didn't look good enough to your Coach then repeat the load or lower the load.
• Working barbell complexes offers up so much take-away value. You get the exposure to holding onto to a heavy bar without letting it go. You also get to work at sub-maximal loading as doing 4 reps in a row of a technical move will naturally have you lifting less than if you were to say just hit a heavy power snatch single. Moving the sub-max loading then allows you to move the weight really technically well hitting all the relevant positions along the way.
• Don't feel like you've had your "CrossFitness" swept away from under you. Add up all the reps you will hit over all the minutes and it soon adds up.
• On the hi-hang power snatch we want the bar at the pockets (aka hi-hang). The hi-hang will likely be your limiting factor with loading. Be sure to pill UNDER hard & fast!
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post LOADS from the second 'emom' & post your Tabata REPS to Beyond The Whiteboard.