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

Metcon (No Measure)

On a 10:00min running clock…

5 Sets

1 Push Press

+

2 Push Jerks

Strength

Metcon (No Measure)

Clean Complex:

1 Clean Lift Off (:02 pause on the knees)

+

1 Hang Clean High Pull

+

1 Power Clean into Front Squat

Strength

Metcon (No Measure)

EMOM X10 MIN

1 Hang Clean High Pull

+

1 Hang Squat Clean