West Little Rock CrossFit – CROSSFIT
(WLRCF) Clean Prep (No Measure)
10 Front squats -Pause at bottom
10 Press from bottom of front squat
5 Power Cleans from mid-thigh
5 Power Cleans *pull to mid-thigh from the knee
5 Cleans from mid-thigh into full squats
5 Cleans from mid-shin into full squats
-Repeat using an empty barbell
Go slow and feel the bar path as your muscles fire in the correct order while using the PVC. Speed up some and work on having smooth reps with the barbell.
Metcon (2 Rounds for reps)
Work up to a heavy Push Jerk, then
20 Clean & Jerks 135/95
Rest 5 minutes, then repeat.
Scale = 60% 1RM