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

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