Turn2CrossFit – CrossFit
Warm-up
3min Bike/Ski/Row
10m spiderman lunge with reach
10m bear crawl
10 sumo squat
20 banded pull aparts
15 banded presses
10 Lu Raises
2 Rounds:
5 High power clean
5 Front squat
5 Tall Clean
2 Rounds:
5 Shoulder Press
5 Push Press
5 Push Jerk
6 min EMOM x2
1st emom:
1 Tall Jerk+1 Jerk Balance+Split Jerk
2nd emom:
1 Pause at knee power clean + 1 low hang power clean + 1 high hang power clean
CJ+CJ (Weight)
Build to a heavy double on the clean and jerk. Does not have to be un broken. Can drop the bar in between sets.