Forever Young CrossFit – WeightLifting

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Warm-up

Metcon (No Measure)

3 Sets

5 Muscle Clean

5/5 Elbow Punches

5 Strict Press

5 Front Squats

Strength

Metcon (No Measure)

Muscle Clean

3X5 Reps

-elbow speed on rotation

-strong starting position

-close barbell transition

Strength

Metcon (No Measure)

Split Jerk

4X4 reps

-:02 pause on split

-focus on drive (controlled)

-speed split transition

Strength

Metcon (No Measure)

Every 1:15 X5 Sets

Squat Clean & Jerk