Turn2CrossFit – CrossFit
Warm-up
3min Bike/Ski/Row
10m Elbow lunge with reach
Pigeon stretch
10 slow air squats
10 Baby maker squats
10 FS barbell
20 Banded pull aparts
15 Banded presses
10 Push press
10 Push Jerk
2 x 7 EMOM
1st EMOM:
3 Power Cleans
2 Tall Clean
1 High Hang Clean
2nd EMOM:
3 Tall Jerk
2 Jerk Balance
1 Split Jerk
CJ+CJ+CJ (Weight)
Build to a heavy triple for clean and jerk. Cleans can be power or squat