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 4 to 80% e2m)

Power Clean (5 x 4 e2m inc weight Pause 2 sec above knee)

Squat Clean (5 x 3 e2m to 80%)

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

Split Jerk (4 x 2 e2m work to heavy)