CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
60sec Row/Bike
12 Banded Glute Bridges
12 KB Halo each way
https://www.youtube.com/watch?v=wJcmanVh5EE
Strength
**Specific Warm-up**
2 x 5 Reps
– H.Clean Pulls
– Muscle Clean
– Hang Clean
– Front Squat
Hang Power Clean (Work up to set of 2 at 8RPE)
*Aim for more load than last weeks set of 3
Clean Pull (3×3 @ approx 105% 1RM Clean)
Metcon
Metcon (Time)
30 Bear Complex 50/30kg
EMOTM 3 Burpees