CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting

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Warm-up

500m row/2min bike

then w/ empty bar

2 rounds

5 clean grip deadlifts

5 muscle cleans

5 strict press

5 front squat

5 hang power clean

5 squat clean

10 band pull apart

Hip Flexor Stretch 60s/side

A: Power Clean (2 Reps EMOM for 14 Minute )

Power Clean from Blocks (bar at knee height)

B: Split Jerk (4 x 2 @ 80-90% of 1RM Jerk)

C: Front squat (4 x 5 @ 50% 1RM Front Squat)

Tempo Front Squat (3 second negative + 3 second hold at bottom)

D1: Single Legged RDL (3 x 10/leg )

D2: Floor Press (3 x 10)