Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
Split Jerk
pause in the dip
1×3@60%
1×3@65%
1×3@70%
Weightlifting
Snatch
1×2@60%
1×2@65%
1×2@70%
1×2@75%
1×1@80%
1×1@85%
Pause 2 sec @ mid shin then pause 2 sec @ above the knee
Weightlifting
Clean Pull (5×5)
@100% of clean
Accessory
100 situps (big sets)