Industrious Barbell Club

1. Jerk: heavy single; 80% x 1 x 5
2. Snatch balance: heavy single; 80% x 1 x 5

Hold the split position for three seconds on each of the jerk back-off singles. Hold for three seconds in the bottom of each snatch balance, and work speed under the bar on the snatch balance back-off singles. If you did snatch balance in CrossFit class today, skip the heavy single and go straight to the back-off singles, again focusing on speed under the bar.