Turn2CrossFit – CrossFit
Warm-up
3min Bike/Row/Ski
Junkyard Dog
Then:
2 Rounds for quality
5 Muscle Snatch
5 Overhead Squats
5 Good Mornings
5 Back Squats
5 Push Jerks
5 Front Squats
5 Hang Muscle Cleans
5 Thristers
EMOM x6
3 Clean Rack Deliveries
3 Tall Muscle cleans
3 Tall Cleans
3 Front squats
https://www.youtube.com/watch?v=kHo1YedpkRE
Have some weight around to add weight if you are able to
Clean Complex (work up to a heavy complex. )
1 Halting clean deadlift to mid thigh + 1 Squat clean from ground + 1 Hang squat clean from mid thigh
https://www.youtube.com/watch?v=R0cxgQ8uosU