Crossfit Garage – CrossFit

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Warm-up (No Measure)

General:

Banded Front Rack Stretch, into:

2 Rounds:

10 Kip Swings (Start small/ tight, swing bigger next round)

10 Scap Pull-Ups

10 Strict Press

Specific:

Split Jerk Prep

2×3 w/ 2 sec pause in receiving position (One w/ empty barbell, one with light weight)

Skill/Strength

Split Jerk (5×3)

@ 75-80%

Hang Clean Pull (AMRAP – Rounds and Reps)

AMRAP X 9

10 Hang DB Clean and Jerk (50/35)

10 Pull-Ups

Bright Spot

DB Hang Clean + Jerk

DB Hang Clean

Pull-ups

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Cool Down

1:00 Forearm Stretch

3-way banded shoulder distraction stretch (:45/direction)