MobTown CrossFit – Kong Conditioning

Weightlifting

Snatch Pull + Power Snatch

Set 1:

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

-rest 60-90 seconds-

Set 2:

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

-rest 60-90 seconds-

Set 3:

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

-rest 60-90 seconds-

Set 4:

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

-rest 60-90 seconds-

Set 5:

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

Clean Pull + Power Clean

Set 1:

1 Clean Pull + Power Clean @ 6.5/10 RPE Power Clean

-rest 60-90 seconds-

Set 2:

1 Clean Pull + Power Clean @ 7/10 RPE Power Clean

-rest 60-90 seconds-

Set 3:

1 Clean Pull + Power Clean @ 7/10 RPE Power Clean

-rest 60-90 seconds-

Set 4:

1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean

-rest 60-90 seconds-

Set 5:

1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean

()

Deadlift

Set 1:

2 Deadlift @ 8/10 RPE Deadlift

-rest 60-90 seconds-

Set 2:

2 Deadlift @ 8/10 RPE Deadlift

-rest 60-90 seconds-

Set 3:

2 Deadlift @ 8/10 RPE Deadlift

-rest 60-90 seconds-

Set 4:

2 Deadlift @ 9/10 RPE Deadlift

-rest 60-90 seconds-

Set 5:

2 Deadlift @ 9/10 RPE Deadlift