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 Eagle Dislocates

Weightlifting

Clean Pull (5 x 3 e90s to heavy)

Hang Power Clean (3 x 3 e2m work to start weight of squat clean)

Squat Clean (5 x 3 e2m to 75% )

Press In Split Jerk Position (4 x 5 work up in weight e90s)

Split Jerk (4 x 3 e2m work on speed under bar)