OLY

Silver Strike CrossFit – Iron Oly Skills

Warm-up

EMPTY BARBELL WARM UP

10 STRICT PRESS

10 BACK SQUATS

10 GOOD MORNINGS

10 NO DIP MUSCLE HANG CLEAN

10 SOTTS PRESS CLEAN GRIP IN FRONT OF NECK

10 SINGLE LEG GOOD MORNINGS PER LEG

10 FRONT SQUATS

10 SOTTS PRESS SNATCH GRIP BEHIND THE NECK

X2

Weightlifting

CLEAN DROPS (10X3) WORK ON SPEED AND ELBOWS THROUGH

1 CLEAN LIFT OFF + 1 CLEAN PULL + 1 SQUAT CLEAN + 1 FRONT SQUAT (5X1) BUILDING EACH SET

SNATCH BALANCE (1X1) BUILD TO HEAVY 1 REP

CLEAN GRIP OVERHEAD MARCH (5X30SEC)

Cash Out

BANDED HAMSTRING CURLS (100 REPS)

TERMINAL KNEE EXTENSIONS (4X15)

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