CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

60sec Row/Bike

12 Banded Glute Bridges

12 KB Halo each way

https://www.youtube.com/watch?v=wJcmanVh5EE

Strength

**Specific Warm-up**

2 x 5 Reps

– H.Clean Pulls

– Muscle Clean

– Hang Clean

– Front Squat

Hang Power Clean (Work up to set of 2 at 8RPE)

*Aim for more load than last weeks set of 3

Clean Pull (3×3 @ approx 105% 1RM Clean)

Metcon

Metcon (Time)

30 Bear Complex 50/30kg

EMOTM 3 Burpees