Forever Young CrossFit – WeightLifting

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Warm-up

Metcon (No Measure)

3 Sets

5/5 Elbow Punches

5/5 PVC Around the World

5 Muscle Clean

5/5 Groiner Strertch

5 Push Press

Strength

Clean Lift Off (3-3-3-3)

ON A 10:00 RUNNING CLOCK PERFORM…

4X3 reps (:03 Pause)

Strength

Clean (1X10)

EMOM X10 MIN

1 rep Power or Squat Clean

(Start from light-moderate-heavy)

Strength

Push Jerk (3-3-3-3-3)

ON A 10:00 RUNNING CLOCK PERFORM…

3-reps of Push Jerk