CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class

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A: Sotts Press (3 x 5 E90S)

Clean grip from infront

B: Strict Press in Split Jerk Position (3 x 5 E90S)

C: Power Clean + Jerk (7 x 1 + 2 )

D: Clean Pull (5 x 2 )

6 seconds lowering phase

110% of 1RM Squat Clean

E: Metcon (Time)

In teams of 3 complete the following:

20 Squat Cleans and Jerks #135/#95

15 Squat Cleans and Jerks #185/#130

10 Squat Cleans and Jerks #225/#155

One partner works at a time

F: Metcon (Time)

In teams of 2 complete the following:

Bar Muscle Ups

Squat Snatches #95/#65

10-9-8-7-6-5-4-3-2-1

One partner works at a time

G: Metcon (No Measure)

G1 Banded March 3 x 3 Minutes

G2 Back Extension Dumbbell Row 3 x 10

G3 Barbell Bicep Curls 3 x 10