CrossFit Chain Reaction – Oly Lifting
Warm-up
Warm Up – Bar (No Measure)
Row 2min/Bike 2min moderate pace
5 Good Mornings
5 Back Squats
5 Power Cleans
5 Front Squats
5 Push Press
10 Dowel Dislocates
Weightlifting
Front Squat (5 x 5 e2m to 80%)
Clean Pull Sequence (5 x 1 e90s increase weight )
2 x Clean Pull
1 x Power Clean
ensure hips fully open and connection with top of thigh
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