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

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Warm-up

2 rounds (increase weight in weighted movements each round)

Monster walk (10 steps each direction)

10 clean pulls

10 muscle clean

5 strict press

10 front squat

5 jerk balance

5 power clean

5 clean

A: Clean Lift Off + Squat Clean + Front Squat (6 x 3 + 2 + 1 @ 70-75% of 1RM C&J)

B: Hang Power Clean + Jerk Balance (4 x 3 @ 75-80% of 1RM C&J)

C1: Landmine Press (3 x 10 (each arm))

Half Kneeling

C2: Lateral Raise (3 x 10)

C3: Dips (3 x 10)