Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
Tall Jerk (5×5)
starts at chin
Weightlifting
Clean
Pause 2 sec @ mid shin then pause 2 sec @ above the knee
1×2@60%
1×2@65%
1×2@70%
1×2@75%
1×1@80%
2×1@85%
Weightlifting
Reverse Lunge (back rack) (5R 5L x3)
5Rt x 3 sets
5Lft x 3 sets
build up to heavy 5 rep each leg
Accessory
Side plank
:40 sec x 4 each side