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!!!