CrossFit Texarkana – Border City Barbell Club
Barbell Warm up
Row 2 min 10 easy pulls 10 hard pulls. Progressivley harder.
Group warm up.
Mobility
Clean and Jerk
Set up
First pull
Drills
2nd + 3rd pull.
Drills :Muscle Clean,Hang clean,
Jerk drills
Clean and Jerk part 2
EMOM X 8
1 clean and jerk at 75-%80%
Snatch Exercises.
2 Position Snatch Deadlift.
3@ 85% 3@ 95% 3X2@105%