Bear Canyon CrossFit – Open Gym
Back Squat (3 x 10 @ 70%)
Clean pull + hang clean + power jerk
Increase weight on last set if you feel good. 1 pull + 3 hang cleans + 1 power jerk for a total of 5 reps per set. Hang position at mid-thigh.
5 @ 70%
5 @ 75%
5 @ 80% x 2
Hang clean pull
Hang position below knee
3 X 5 @ 90%
Accessory work
3 sets:
A1. Bulgarian Split Squat (DBs to add weight) x 10/leg
A2. Weighted Plank – 15 sec on / 15 sec off x 2 total minutes