CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Clean and Jerk (2 clean and 2 jerk max)

Clean and Jerk (2 Rep max)

Accessory Work

Metcon (Weight)

5-4-3-2-1

KB Cluster, ascending.

3 rounds not for time.

Warm-up

Warm-up (No Measure)

40 shoulder circles each way

worlds best front rack stretch for 3 minutes

3 sets,

10 deadlift

10 hang muscle cleans

10 press

10 good mornings

technique

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