CrossFit Barwon – Elite Chinese weightlifting
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
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.