Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
Snatch (5×1)
1 rep EMOTM
working at 75%
Weightlifting
clean deadlift + high hang clean
5×1+1
using 70% of the clean
Weightlifting
Front Squat (3×3)
75%
Weightlifting
Snatch Grip Deadlift (3×3)
using 95% of the snatch.
*PUSH WEIGHT BACK ON HEELS! almost to the point of falling back. get those hamstrings and glutes to fire.
superset with plank
weighted plank
30sec plank hold with weight on back