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21
12
2015

Tues 22/12 @ CrossFit SFS Canberra

By Scotty 0

POWER
Build up to a heavy clean and jerk quickly
THEN
Clean and jerk cluster (not squat clean thrusters) I want clusters
1 rep rest 10seconds, 1 rep rest 10seconds, 1 rep written 1.1.1.
so @ 92.5-95% of above perform 1.1.1 rest 2mins for 3 sets.

STRENGTH
Back squat find a heavy set of 3 in only 3 attempts
3, 3, 3 (each set to be heavier than the previous OR stop if you hit a max)

CONDITIONING
4 sets each for time
10 muscle ups (x’s 2 chest to bar pull ups if no muscle ups)
10 KB snatch 24/16kg
10 ball slams 20/15kg
200m run
3 mins rest

author: Scotty

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