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

Clean Sequence 3Pull-1Pwr (5 x 1 e2m to heavy)

3 x Clean Pull

1 x Power Clean

Squat Clean (5 x 3 e2m to 80%)

Press In Split Jerk Position (4 x 4 e2m inc weight)

Split Jerk (5 x 2 e2m work to heavy)