Thursday 13.6.19

CrossFit

4 sets

A1. Front squat

Max reps @ 50% 1RM

*effort is over if you rest for 1 second at the top - looking for non-stop movement

No rest

A2. Banded glute bridges

30 reps

Rest 2 minutes between sets

4 rounds for time

30/20 cal AB

15 Russian kettlebell swings @ 32/24kg

10 goblet squats

------------------------

Olympic Lifting

In 12 minutes establish a heavy set of the complex:

1 push jerk + 1 split jerk

*from the rack

**start at 60% of jerk 1RM and build each set

In 12 minutes establish a heavy set of the complex:

2 hang power cleans + 1 front squat

*start at 60% of power clean 1RM and build each set

EMOM 10

1 clean & jerk

Start at 60% and build by no more than 5% each set

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