KONG220823

MobTown CrossFit – Kong Conditioning

Weightlifting

Snatch Pull + Power Snatch + Snatch High Pull + Snatch

Set 1:

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE Power Snatch

-rest 60-90 seconds-

Set 2:

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE Power Snatch

-rest 60-90 seconds-

Set 3:

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE Power Snatch

-rest 60-90 seconds-

Set 4:

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 7.5/10 RPE Power Snatch

-rest 60-90 seconds-

Set 5:

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE Power Snatch

Clean Deadlift + Power Clean from 1″ off the ground + Clean from 1″ off the ground

1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 6.5/10 RPE Power Clean

**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, and then bring the barbell back down to just above the ground again (do not allow the bar to touch the ground!) and then perform a clean

Deadlift

Set 1:

4 Deadlift @ 7.5/10 RPE Deadlift

-rest 60-90 seconds-

Set 2:

4 Deadlift @ 7.5/10 RPE Deadlift

-rest 60-90 seconds-

Set 3:

4 Deadlift @ 7.5/10 RPE Deadlift

-rest 60-90 seconds-

Set 4:

3 Deadlift @ 8/10 RPE Deadlift

-rest 60-90 seconds-

Set 5:

3 Deadlift @ 8/10 RPE Deadlift