MobTown CrossFit – Kong Conditioning

Weightlifting

Power Snatch

Set 1:

3 Power Snatch @ 6/10 RPE Power Snatch

-rest 60-90 seconds-

Set 2:

2 Power Snatch @ 7/10 RPE Power Snatch

-rest 60-90 seconds-

Set 3:

1 Power Snatch @ 8/10 RPE Power Snatch

-rest 60-90 seconds-

Set 4:

1 Power Snatch @ 9/10 RPE Power Snatch

-rest 60-90 seconds-

Set 5:

1 Power Snatch @ 10/10 RPE Power Snatch

Power Clean

Set 1:

3 Power Clean @ 6.5/10 RPE Power Clean

-rest 60-90 seconds-

Set 2:

2 Power Clean @ 7/10 RPE Power Clean

-rest 60-90 seconds-

Set 3:

1 Power Clean @ 8/10 RPE Power Clean

-rest 60-90 seconds-

Set 4:

1 Power Clean @ 9/10 RPE Power Clean

-rest 60-90 seconds-

Set 5:

1 Power Clean@ 10/10 RPE Power Clean

Deadlift

Set 1:

1 Deadlift @ 6/10 RPE Deadlift

-rest 60-90 seconds-

Set 2:

1 Deadlift @ 7/10 RPE Deadlift

-rest 60-90 seconds-

Set 3:

1 Deadlift @ 8/10 RPE Deadlift

-rest 60-90 seconds-

Set 4:

1 Deadlift @ 9/10 RPE Deadlift

-rest 60-90 seconds-

Set 5:

1 Deadlift @ 10/10 RPE Deadlift