KONG220816

MobTown CrossFit – Kong Conditioning

Weightlifting

Snatch Lift Off to 1″ off the floor + Power Sn From 1″ off the Floor + Sn DL to Mid Thigh + Pwr Sn From Mid Thigh

Set 1:

1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 5.5/10 RPE Power Snatch

-rest 60-90 seconds-

Set 2:

1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 6/10 RPE Power Snatch

-rest 60-90 seconds-

Set 3:

1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 6.5/10 RPE Power Snatch

-rest 60-90 seconds-

Set 4:

1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 7/10 RPE Power Snatch

-rest 60-90 seconds-

Set 5:

1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 7.5/10 RPE Power Snatch

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Clean Deadlift + Power Clean from 1″ off the ground

**So, you will deadlift the bar up, and then bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean**

1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 7.5/10 RPE Power Clean

Deadlift

4 Deadlift @ 7/10 RPE Deadlift

4 Deadlift @ 7/10 RPE Deadlift

4 Deadlift @ 7/10 RPE Deadlift

4 Deadlift @ 7.5/10 RPE Deadlift

4 Deadlift @ 7.5/10 RPE Deadlift