Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
clean+front squat+split jerk (work to heavy 1+1+1)
squat clean+front squat+split jerk complex
1+1+1 x 5 sets
Weightlifting
snatch deadlift+high hang snatch+snatch (1+1+1 x5)
using 70% of snatch
Weightlifting
Back Squat (1×1)
1×6 @ 80%
1×1 @ 85%
1×6 @80%
1×1 @90%
Accessory
Halting clean deadlift (5×3)
@75% x 3 Halting clean Deadlift (knee) + Finish + floating clean deadlift
using 103% of the clean
-pause 1 sec above knee
-superset with GHD sit-up