CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Hang Power Snatch (5 x 3 pos, hi, hang, low)

Overhead Squat (5 x 1 “heavy” As low as freaking possible)

Accessory Work

Metcon (AMRAP – Reps)

4 drop sets into 30″ bat wings

Rope rows with kbs aim for 8+ in set one

Warm-up

Warm-up (No Measure)

4 sets

15 kneeling hip extensions

15 single arm kb swings

30″ hip flexor stretch per side

15 banded pass overs

then Technique!!!

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