Main – CrossFit
Warm-up
15 mins
(No Measure)
Clean Position Drills & Clean Barbell Warmup
Weightlifting
30 mins
8 min EMOM
Performance: Clean DL + Low Hang Clean Pull + High Hang Clean
*75-80% of Clean 1 RM
Fitness: 3 Hang Power Cleans
Then…
4 min E2MOM
Performance: 3 Clean Pulls
*85-95% of Clean 1 RM
Fitness: 3 Clean Pulls
*85-95% of Clean 1 RM
High-Hang Clean (8×1)
Hang Power Clean (8×3)
Clean Pull (4×3)
Metcon
Metcon (AMRAP – Reps)
6 min AMRAP
2 Thrusters (40 % of FS)
2 Bar Facing Burpees
4 Thrusters
4 Bar Facing Burpees
6…
6…
