181104 - Barbell Club

3-5 mins cardio warm-up, athlete’s choice
1-2 mins each of:
Couch stretch
Pigeon stretch
Frog stretch
Samson stretch
PVC pass thru
Keg drill
then
Clean Prep
Elbow drill
Drop Drill
Drop and Elbow drill
Clean pulls
Reverse Hang Clean
then
5-5-5-5-5 High hang power clean
1+1, 1+1, 1+1, 2+2 - 2+2 - 2+2 Power clean and jerk (Barbell cycling)
2-2-2-2-2 Split jerk work (on blocks or from floor)
5, 3, 2, 2, 1, 1, 1 Heavy clean and jerk

Michael Reynolds

CrossFit Level 1 Coach