CrossFit Barwon – Elite Chinese weightlifting


Clean Pull (EMOM, toes on plates, no arms 60%+ of clean)

Power Clean (Work sets, 3 heavy sets of 3 reps)

Accessory Work

Metcon (Weight)

1 minute Chinese plank, as heavy as possible

20 step death march 22.5/15 kg

rest 1 minute

4 rounds


Warm-up (No Measure)

10 Cat cows

20 kb swings

30 single skips

4 rounds

then technique work on the pull phase of the clean.

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