CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

Slow shoulder taps in pushup position while partner runs 100m

2 rounds

5 Tempo Goblet Squats 2222

10 Scap Pull-ups

Weightlifting

**EMOM – 15 minutes**

Min1: Hang Squat Clean Push Press (5 Reps)

**Start around 70% 1RM PC and build up to heavy

Min2: Strict Toes-To-Bar (5 Reps)

**Mod: Hanging Leg Raises

Min 3: REST

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min

10 DB Snatch 22.5/15kg

10 Box Jump 24/20