For exercise demos click here
Lifts:
Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets
Clean pull - 97% (of clean) x 3 x 3
Clean deadlift - 105% (of clean) x 2 x 3
Back squat - 81% x 2 x 5; follow each set immediately with 3 box jumps
METCON from Crossfit-607:
“Vengeance”
Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)
-JD
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