Top Tier CrossFit Columbia – Top Tier Weightlifting Club (Barbell Club)

Clean + Front Squat + Jerk (8x(1+1+1) @ 75-85%)

Snatch RDL ([email protected] 6, [email protected], [email protected]; tempo 31X1)

Remember that tempo starts with the ECCENTRIC; 3s down from top, 1 pause/hold at bottom (1″ off floor), FAST up, 1 sec hold at top.

Behind the Neck Push Press ([email protected] 8)

Behind the Neck Push Press (@ 80% RPE8, accumulate 2 reps @ tempo 31×2)

In a press, tempo “starts” with the “x” in this case… so

3 seconds down

1 sec pause on shoulders

“X” (fast) up (START HERE)

2 sec pause at top

Metcon (No Measure)

Accessory:

Unilateral farmer/suitcase carry: 3×50′ per arm

Plank hold; 3x30s on/off