Forever Young CrossFit – WeightLifting

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Warm-up

Metcon (No Measure)

3 Sets

5 Bootstrappers

5/5 Groiner stretch with twist

:20 Bottom of the Squat Hold

5 Muscle Clean

5 Front Squats

Strength

Metcon (No Measure)

Front Squat Wave

10-8-6-4-6-8-10

Build up to a 70-75% X4

Strength

Metcon (No Measure)

5 Sets:

1 Power Clean + 2 Hang Power Clean

(Moderate load, focus on your hang position)

Strength

Metcon (No Measure)

Every :30 X10 Min

1 Squat Clean (70-75%)