CrossFit OwnIt – Barbell Club

Weightlifting

Pause overhead squat (5 x 3 @ 70% with 3 sec pause at the bottom)

Weightlifting

Snatch (See below)

70% x 3

73% x 3

75% x 3

78% x 3

80% x 2 x 3 sets

Weightlifting

Halting snatch dead-lift (5 x 3 @ 110% of 1RM snatch)