-3 reps x 3 sets @ 105% best snatch
B. Overhead squat
- Work up to heavy single. 12:00 time limit
C. Snatch on the minute
2 reps x 10 minutes @ 70%
The Big Clean Complex (courtesy of CrossFit New England) 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One set consists of all 12 reps.
Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. High Hang – Start with the bar at “the pockets.” Hang – Start with the bar just above the knee. Squat Clean – Start with the bar on the ground.
Your "score" is heaviest weight you successfully complete for all 12 reps !!!