CrossFit Barwon – Elite Chinese weightlifting


Clean Pull (6×3)

Starting from mid-hang tonight guys to work time under tension and help keep good posture

Muscle Clean (6×3)

Mid-hang again here

Focus on getting those elbows around the bar quickly

Front Squat (3×5)

Think 75% +/-5%


Clean drill warm up (No Measure)

12min EMOM – first round PVC, second round with empty bar

10 reps each minute

1) Clean deadlift

2) clean extension

3) Clean pull

4) Muscle Clean

5) Power Clean

6) Clean

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