Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
Drop Snatch (5-5-5-5-5)
5 sets of 5 reps, increasing wt each set if it feels good
Weightlifting
Split Jerk (3-3-3-3-3)
3@60%
3@65%
3@70%
3@70%
3@70%
Weightlifting
Tempo Back squat (3-3-3-3-3)
5 sec down 3 sec up, dont bounce off bottom
3@60%
3@65%
3@70%
3@75%
3@75%
Accessory
Clean Pull (5×5)
start at 85-90%
increasing wt if you like