Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
front squat + jerk (5 x 2+1)
from the rack perform a front squat then set and split jerk
80% of the jerk 1RM
Weightlifting
snatch pull+ snatch (5 x 1+1)
70% of snatch
Weightlifting
Power Clean (5×2)
use 90% of your clean to find your power clean number, 75% of that
Accessory
Glute-Ham Raises (5×8)
super set with Jumping squat
Jumping-Squat (5×3)
back rack, 3 quarter squat and explode up
70% of back squat