CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Clean (2 RM)

1 Power Clean into 1 Clean TNG

Finisher

Metcon (Weight)

EMOM x 10

1) 3 Cleans @ 75%

2) 15 Hip extensions
RX+ TNG Cleans and unbroken hip extensions

Warm-up

5 min Floor is lava with calf raises

Then….2 Rounds

20 KB SDHP – full hip extension

20 weighted step ups

40 Banded frog pumps

Practice

Barbell Drills

Focus is on

Setup

Elbow speed/muscle clean

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