WOD

Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

3 position Clean (3×1+1+1)

1. power position- high hang squat clean, keep chest high and drop into squat

2. hang position- hang squat clean

3. squat clean- full squat clean from floor
% of clean

2×1+1+1@70%

3X1+1+1@75%

Weightlifting

Split Jerk (3×2)

2×2 @70%

3×2 @75%

Weightlifting

Clean Pull (3×5)

2×5 @90%

3×5 @95%

Weightlifting

Romanian deadlift (RDL) (5×8)

85% of the clean

29665 WK Smith Dr.
Suite B
New Hudson, MI
48165