HomeGrown CrossFit - CrossFit

A: Clean and Jerk

EMOM 12

1 Sq Clean and Split Jerk

*Stay in the 75-90% range of 1RM

B: Metcon (AMRAP - Reps)

AMRAP 5min

Go up by three reps

3, 6, 9, 12, 15…

Hang Power Snatch (R+115/75, Rx 95/65)

OH Squat

Rest 5min

Wherever you left off from the 1st workout start and make your way back down by three reps

AMRAP 5min

Hang Power Snatch (R+115/75, Rx 95/65)

OH Squat

(Example: 12, 9 ,6, 3)