CrossFit Iron Flag – Olympic Lifting

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Olympic Lifting

A.: Tall Clean (6×3)

Start with bar hanging at arms length in clean grip, light contact with the body. Fast pull under and into your receiving position. Technique Drill= Stay light

B.: Snatch Balance + Overhead Squat (3x(3+3))

Work to a moderate weight given your home weight selection. Focus on solid lockout and stability through the midline/core.

Accessory

C.: Metcon (No Measure)

Pause Squat Jump
5×5

Three count hold at bottom

D.: Hollow Rocks (4 x max effort without losing form )

E.: Supermans (4 x max reps with good form (10-15))

Hold arms and feet off ground, squeeze glutes. One rep is from laying flat to engaged position.