CrossFit Albuquerque – CrossFit
Warm-up
5 mins cardio
Foam roll and stretch as needed
Weightlifting
5 sets:
3 position power clean with a 1 sec pause in the catch on each position. Work up to 75-85%.
Then…
5 sets:
3 Split jerks pausing in the dip for 2 seconds work up to 65-70% max split jerk
Then…
5 sets of 3 reps:
Front rack Jerk Dips only at 100-110% of max jerk
