CrossFit Barwon – Elite Chinese weightlifting


Clean (3 rep max)

Accessory Work

Scarecrow Clean (5 x 3 OTM)

Start at top of high pull then drop

Tall Clean (5 x 3 OTM)

From Extension to atg squat


Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side
Clean positional work,

Front rack and squat help with friends

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