CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds with empty bar

10 Deadlifts

10 Back Squats

30sec Prone Shoulder Touches

40sec playing with rack position

Prone Scap CARS on all fours

Strength

EMOM 15min

1. 4 Power Cleans

2. 5 Strict Deficit HSPU*

3. Rest

Power Clean (4 Reps)

**Start around 75% 1RM PC and build up to heavy

Deficit Handstand Push-ups (5 Reps)

**Scale deficit height, reps or modify movement as required. Can do Box SHSPU or Pike Push-ups

Metcon

Metcon (AMRAP – Reps)

On the 4min for 16min

Run 200m

6 Hang Power Clean @ approx 70% 1RM

Max reps Burpees until the 3min