Turn2CrossFit – CrossFit
Warm-up
3 min row/ski/bike
World greatest stretch 1x each side
20 banded pull aparts (20 across chest 20 over head)
20 banded good mornings
2 rounds:
10 summo squats
10 warrior squats
10 Push press with bar
8 Jerk balances
5 Front squats with bar
add weight to bar in second round.
10 minute EMOM
1st min:
3 split jerks pausing in the catch for 3 seconds
2nd min:
2 High hand power clean
1 Low hang squat clean
3cleans+2FS+1 split jerk
Athlete will perform 3 cleans (yes these are squat cleans) into 2 front squats into 1 split jerk
Start at 60% of your C&J and keep going up in weight after each set.