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