OLY LIFTING – Clean

CrossFit Chain Reaction – Oly Lifting

Warm-up

Warm Up – Bar (No Measure)

Row 2min/Bike 2min moderate pace or Run 400m

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 (3 x 3 e2m to 80% Squat clean)

2 x Clean Pull

1 x Power Clean

Squat Clean (5 x 3 e2m work to 80%)

Split Jerk (5 x 2 e2m work to heavy)