Blue Ridge Fitness – CrossTraining

Benchmark Olympic Lifting

Mid-Hang Muscle Snatch (Workup to 1RM)

Mid Hang Power Snatch (Workup to 1RM)

Mid-Hang Squat Snatch (Workup to !RM)

All 1RM attempts must have judge

Strength

Reverse Grip Bent Over Row (4×8/65,65,70,70%)

Conditioning

Metcon (Weight)

Reverse Grip Bent Over Row

(me/2m @ 50%