CrossFit JAK Elite – GPP with Ricky Garard

Warm-up

50 Plate Fast Feet

40 Banded Good Mornings

30 Plate Overhead Squats

20m Plate OH Duck Walk

10 Plate Burpees

Clean and Jerk (3×3@70+%, 3×2@80+% , 3×1@90+%)

Every 2.5 Minutes For 9 Sets

MetCon

Complete Each Workout For Time:

400m Run

21-15-9

Deadlifts @100/70kg

Toes To Bar

Rest 2 Minutes

600m Run

15-12-9

Front Squats @70/50kg

CTB Pull Ups

Rest 2 Minutes

800m Run

12-9-6

Clean & Jerks @70/50kg

Bar Muscle Ups