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A. Find 1 RM clean and jerk, then do 5×1 EMOTM at 75%.

B. More EMOTM…

EMOTM for 10 min: 2 DL @ 50%, then 6 fast lateral bar burpees

C. 3xME hollow hold, alternating with arch hold. Make these true max effort holds, not “I’m tired now, so I’m going to stop” efforts. It’s okay, we all do that. But don’t do that.


I know it’s a clean and jerk day, but here’s a good slow motion snatch video with Chad Vaughn, one of the top US lifters. It’s in the CrossFit Journal, so if you don’t have a subscription, you may not be able to view it. The same video is on Youtube, but it doesn’t have the commentary.