Forever Young CrossFit – WeightLifting

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Warm-up

Metcon (No Measure)

3 Sets

5/5 Back Rack Elbow Punches

5/5 PVC Around the World

5 Muscle Clean

:30 Bottom Squat Stretch

5 Push Jerk

Strength

Metcon (No Measure)

Push Jerk

Build to a moderate-heavy 3-reps

(3-3-3-3-3)

Strength

Metcon (No Measure)

Complex:

5 sets:

1 Clean Deadlift

+

1 Hang Clean High Pull

+

1 Hang Squat Clean

Strength

Metcon (No Measure)

EMOM X10 MIN

1 Clean & Jerk

*Increase weight after min 3*