CrossFit:
A. Clean skill work;
- burgener warmup
- power clean+ front squat from high hang/above knee
- full complex for todays work;
B. Every 90 seconds, for 15 minutes (10 sets):
1 clean Lift-Off (above knee) + 1 Hang clean (above knee) +3-5 TALL box jumps after each complex
(pause 2 seconds on each of the lift-offs)
*build in weight from 35% of 1rm clean to heavy single for the day
C. core accessory work:
3x:
20 seconds banded trunk rotation from standing (L)
20 sec. banded trunk rotation (R)
20 sec. banded tuck crunch from cage
