Tuesday March 19th, 2019

Olympic Lifting:

CLEAN AND JERKS
Every 2:00 x 6
1 squat clean
2 power clean
2 Split jerks

*build to a heavy, all working sets. Touch and go.
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Front Squat:

4 x 2 @ 80%
After each set complete 5 Box Jumps 34/20"
2:00 rest
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Accessories:

4 x 12 double KB Lunge, rest 2 mins between sets. In rest complete 20 Jump squats

4 x 100ft Front rack carry@2x32/24, rest 60s

4 x 100ft Regional standard DB Lunge (switch @50ft), rest 2 mins
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Sport:

CrossFit Mainsite Workout
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

M- 45kg
F- 30kg

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