Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
Front Squat (3×1)
1×3
1×2
3×1
Weightlifting
power snatch+squat snatch complex
% of power snatch
3×1+1 @70%
3x1x1@75%
3x1x1 @80%
Weightlifting
power clean + clean + jerk
% of clean and jerk
2×1+1+1 @70%
2×1+1+1 @75%
2×1+1+1 @80%
Accessory
muscle snatch + drop snatch
4×1+1