CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
High-Hang Clean (2+1FS, for 5 heavy sets)
Accessory Work
Metcon (Weight)
Tempo Goblet squats x 8 , 5″ decent.
straight into 12 jumping air squats into 60″ reverse plank
4 sets
Warm-up
Warm-up (No Measure)
10 Cat cows
10 thoracic rotations in squats
10 knee prys
3 sets
then Technique work on the high hang clean